Spring Load: 1y
Time: 90 sec
Machine Set Up:
Front of machine
Facing front

Other Possible Directions:
Reverse floor lunge

Variations:
Adjust position of non-working leg toes as necessary so that carriage does not hit back platform at bottom of lunge
Heel lift on working leg foot once wor...

Spring Load: 1y
Time: 90 sec
Machine Set Up:
Front of machine
Facing front

Other Possible Directions:
Reverse platform lunge

Variations:
Weighted platform lunge done on 3-4y
Add arm variations with or without hand weights
0y

Modifications:
Use red pole for balance and support
Limit r...

Spring Load: 1y
Time: 30 sec

Machine Set Up:
Front of machine
Facing front

Other Possible Directions:
Reverse Platform Kicks at back of machine facing back

Variations:
Fingertips off handlebars
0y
Add arm variations with or without hand weights

Modifications:
2y

Spring Load: 1y
Time: 90 sec

Machine Set Up:
Front of the machine
Facing back

Other Possible Directions:
Reverse carriage lunge

Variations:
Weighted carriage lunge done on 3-4y (front of working leg under front s-strap)
Up/down 1 inch
Split squats
Gliders
Front kicks
Hold
Add arm var...

Spring Load: 1y
Time: 30 sec
Machine Set Up:
Front of machine
Facing back

Other Possible Directions:
N/A

Variations:
N/A

Modifications:
Limit range of motion
Use red pole for balance and support
Hold carriage lunge

Spring Load: 1y
Time: 90 seconds
Machine Set Up:
Back of machine
Facing back
Red handles in hands

Other Possible Directions:
N/A

Variations:
Light touch on/slack in red ropes
Drop handles
Up/down 1 inch
Split squats
Reverse platform kicks
Hold

Modifications:
Limit range of motion of w...

Spring Load: 1y
Time: 30 sec
Machine Set Up:
Back machine
Facing back

Other Possible Directions:
N/A

Variations:
Keep red handles and bicep curl as non-working leg bends, extend arms as non-working leg extends
Drop red handles and bring hands to prayer/hips/behind back

Modifications:
0y

Spring Load: 1y
Time: 90 sec
Machine Set Up:
Back of machine, facing front, red handles in hands

Other Possible Directions:
N/A

Variations:
Light touch on/slack in red ropes
Drop one red handles
Drop handles
Up/down 1 inch
Split squats
Reverse gliders
Hold

Modifications:
Limit ran...

Spring Load: 1y
Time: 30 sec
Machine Set Up:
Back of machine, facing front, red handles

Other Possible Directions:
N/A

Variations:
Light touch on/slack in red ropes
Drop one red handles
Drop both red handles

Modifications:
Hold reverse carriage lunge
0y

Spring Load: 1y
Time: 90 sec
Machine Set Up:
Back of machine, facing back

Other Possible Directions:
N/A

Variations:
Hold
Up/down one inch
Heel lift on working leg foot once working leg extends
NOT platform kicks

Modifications:
Fingertips on back handlebars for support
Limit range of mo...

Spring Load: 1y
Time: 1 min
Machine Set Up:
Back of machine, facing front, red handle on the side of the machine of the working leg goes around arch of foot of non-working leg

Other Possible Directions:
N/A

Variations:

Modifications:

Spring Load: 1y
Time: 1 min

Machine Set Up:
Back of machine
Facing Front

Other Possible Directions:
N/A
Variations:
Hip bridges, holding hamstring curl
Single-leg

Modifications:
Lower hips between each repetition while holding hamstring curl to release glute tension
0y

Spring Load: 1y-3y
Time: 1 min

Machine Set Up:
On carriage, facing front
Front handlebars in cross position

Other Possible Directions:
N/A
Variations:
Lower end of spring load
Higher end of spring load is still changing

Modifications:
Lower hips bletween each repetition to release tensio...

Spring Load: 1-3y if using red handles, can also do the move without red handles on any spring load
Time: 1 min

Machine Set Up:
Back of the machine
Facing front
Red handles in hands

Other Possible Directions:
Reverse platform pistol squats

Variations:
Do without red handles during a spri...

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

Machine Set Up:
Back of 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 ...

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

Machine Set Up:
Back of 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) , step further away f...

Spring Load: 3y
Time: 1 min

Machine Set Up:
Back of machine
Facing front
Red handles in hand

Other Possible Directions:
Reverse single-leg deadlift

Variations:
Add a row at lowest point of deadlift
4y

Modifications:
2y

Spring Load: 3-4y
Time: 1 min

Machine Set-Up:
Back of machine
Facing front
Red handles in hands

Other Possible Directions: N/A
Variations:
4Y-1B

Modifications:
Reduce spring load by 1y
Move at own tempo

Spring Load: 3-4y
Time: 90 seconds

Machine Set-Up:
On the carriage, facing side of room
Back foot strap from the side of the machine in front of you goes around arch of foot of working leg

Other Possible Directions: N/A
Variations:
Extend bottom arm and rest head on bicep for more core ch...

Spring Load: 4Y-MB+1Y
Time: 90 seconds

Machine Set-Up:
On carriage, facing back
Black handles in hands

Other Possible Directions: N/A
Variations:
Arm variations include: Row (on heavier spring like 1B), high five (3y), bicep curl (3-4y), tricep kickback(3y)

Modifications:
Remain with one...

Spring Load: Any
Time: 30 sec each variation, 2 min maximum in bungee position on each leg

Machine Set-Up:
On carriage, facing back
Bungee around arch of working leg foot

Other Possible Directions: N/A
Variations:
Bungee kicks/pulses/hold
Straight leg bungee/pulses/hold
Hamstring curl b...

Spring Load: 4y
Time: 90 sec
Machine Set Up: On carriage, facing side of room, black foot strap from the side of machine in front of you goes around arch of foot of working leg
Variations:
Extend bottom arm and rest head on bicep for more core challenge; extend top arm overhead as well for even ...

Spring Load: Grey
Time: 75-90 seconds
Machine Set Up: Front of machine, facing front

Variations:
Move working leg foot closer to back edge of front platform
Hands off front handlebars in prayer/behind back/on hips

Modifications:
Move working leg foot closer to front edge of front platform
...