Curtsy Lunge
Abductors (Outer Glute/Hip/Thigh) Exercises
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42s
Spring Load: 1Y
Time: 1 min
Machine Set-Up:
Front of machine, facing front
Other Possible Directions: Reverse curtsy lunge
Variations:
May also turn non-working toes to face front of room if an open hip is uncomfortable
Modifications:
Limit range of motion of working leg if any knee or ankle issues
2y
Use of red pole for balance and support
Up Next in Abductors (Outer Glute/Hip/Thigh) Exercises
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Curtsy Lunge on the Floor with Red Ha...
Spring Load: 1-4Y, depending on arm variation
Time: 1 minMachine Set-Up:
Standing on the floor behind the machine
Facing front
Red Handles in handsOther Possible Directions: N/A
Variations:
Possible arm variations: bicep curls (1y), isometric bicep curl hold (1y), rows (3-4y), high five ... -
Curtsy Dips with Red Handles
Spring Load: 1-3Y (if using red handles), can also be done during a spring change with no red handles
Time: 1 minMachine Set-Up:
Back of machine, facing front
Red handles in handsOther Possible Directions:
Reverse curtsy dips with red handles facing backVariations:
Do without red ha... -
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
