JETSET Miami Virtual Manual

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Floor Lunge

Hamstrings and Glutes • 37s

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 working leg extends
For floor lunge, long jump hold (place knee down on carriage, pump straight arms behind)
Add arm variations with or without hand weights

Modifications:
Fingertips on handlebar for support
Limit range of motion of working leg, especially for clients with knee issues

Up Next in Hamstrings and Glutes

  • Platform Lunge
    00:29
    Platform Lunge

    Platform Lunge

    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...

  • Platform Kicks
    00:27
    Platform Kicks

    Platform Kicks

    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

  • Carriage Lunge
    00:32
    Carriage Lunge

    Carriage Lunge

    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...

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