JETSET Miami Virtual Manual

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Curtsy Lunge on the Floor with Red Handles

Abductors (Outer Glute/Hip/Thigh) Exercises • 50s

Spring Load: 1-4Y, depending on arm variation
Time: 1 min

Machine Set-Up:
Standing on the floor behind the machine
Facing front
Red Handles in hands

Other Possible Directions: N/A
Variations:
Possible arm variations: bicep curls (1y), isometric bicep curl hold (1y), rows (3-4y), high five (1y), tricep kickbacks (1y)
Step further away from machine
Tempo
Pulses
Hold

Modifications:
Step closer to machine (makes spring load feel lighter)
Lighter spring load

Up Next in Abductors (Outer Glute/Hip/Thigh) Exercises

  • Curtsy Dips with Red Handles
    00:47
    Curtsy Dips with Red Handles

    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 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 ha...

  • Floor Skating
    01:02
    Floor Skating

    Floor Skating

    Spring Load: LB-MB
    Time: 90 seconds

    Machine Set-Up:
    Front of machine
    Facing side of room

    Other 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
    00:51
    Bungee: Abductor Variations

    Bungee: Abductor Variations

    Spring Load: Any
    Time: 30 seconds each variation, 2 minutes maximum in bungee on each leg

    Other Possible Directions: N/A
    Variations:
    Hydrant
    Abductor kicks/hold/pulses/circle

    Modifications:
    Give clients a 4-pound hand weight to place behind their knee or use no equipment

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