Up Next in Hamstrings and Glutes

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  00:59

  Lying Spider Kick With Foot Strap

  Lying Spider Kick With Foot Strap

  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 ...

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  00:46

  Runner's Lunge

  Runner's Lunge

  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
  ...

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  00:52

  Spider Lunge

  Spider Lunge

  Spring Load: 4y-1 grey
  Time: 75-90 sec
  Machine Set Up: Side of machine, facing front, front handlebar in T
  Variations:
  Non-working leg in/out one inch
  Working leg down/up one inch with non-working leg extended
  Hands off handlebar

  Modifications:
  Lower spring load