Curtsy Dips with Red Handles
Abductors (Outer Glute/Hip/Thigh) Exercises
•
47s
Spring Load: 1-3Y (if using red handles), can also be done during a spring change with no red handles
Time: 1 min
Machine Set-Up:
Back of machine, facing front
Red handles in hands
Other Possible Directions:
Reverse curtsy dips with red handles facing back
Variations:
Do without red handles during a spring change
Tempo (2-count)
Modifications:
Limit range of motion of working leg, particularly in those with knee or ankle issues
Up Next in Abductors (Outer Glute/Hip/Thigh) Exercises
-
Floor Skating
Spring Load: LB-MB
Time: 90 secondsMachine Set-Up:
Front of machine
Facing side of roomOther Possible Directions: N/A
Variations:
In/out one inch with non-working leg
Down/up one inch with working leg (non-working leg extended)Modifications:
Reduce spring load -
Bungee: Abductor Variations
Spring Load: Any
Time: 30 seconds each variation, 2 minutes maximum in bungee on each legOther Possible Directions: N/A
Variations:
Hydrant
Abductor kicks/hold/pulses/circleModifications:
Give clients a 4-pound hand weight to place behind their knee or use no equipment -
Donkey Kicks
Spring Load: Grey + 1 yellow
Time: 90 seconds
Machine Set-Up:
On carriage, facing back
Handlebars in cross/T positionVariations:
Flying Donkey Kicks (hover non-working knee one inch off carriage during movement)
In/out one inch with working legModifications:
Reduce spring load
