JETSET Miami Virtual Manual

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Back Lunge

Hamstrings and Glutes • 40s

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 motion of working leg

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  • Single Leg Press In Red Handle
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    Single Leg Press In Red Handle

    Single Leg Press In Red Handle

    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:

  • Reverse Hip Bridge Hamstring Curl
    00:41
    Reverse Hip Bridge Hamstring Curl

    Reverse Hip Bridge Hamstring Curl

    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
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  • Hip Bridge Hamstring Curl
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    Hip Bridge Hamstring Curl

    Hip Bridge Hamstring Curl

    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...

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