JETSET Miami Virtual Manual

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Floor Skating

Abductors (Outer Glute/Hip/Thigh) Exercises • 1m 2s

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

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

  • 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

  • Donkey Kicks
    00:49
    Donkey Kicks

    Donkey Kicks

    Spring Load: Grey + 1 yellow
    Time: 90 seconds
    Machine Set-Up:
    On carriage, facing back
    Handlebars in cross/T position

    Variations:
    Flying Donkey Kicks (hover non-working knee one inch off carriage during movement)
    In/out one inch with working leg

    Modifications:
    Reduce spring load

  • Side Lunge
    00:35
    Side Lunge

    Side Lunge

    Spring Load: 1y
    Time: 1 min
    Machine Set Up: Front of machine, facing side of the room

    Other Possible Directions:
    Carriage side lunge
    Reverse side lunge
    Reverse carriage side lunge

    Variations:
    Weighted Side Lunge done on 3y
    Use of hand weights
    0y

    Modifications:
    Use of red pole for support...

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