JETSET Miami Virtual Manual

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Front Kicks

Hamstrings and Glutes • 21s

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

Up Next in Hamstrings and Glutes

  • Reverse Platform Lunge
    00:41
    Reverse Platform Lunge

    Reverse Platform 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...

  • Reverse Platform Kicks
    00:36
    Reverse Platform Kicks

    Reverse Platform Kicks

    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

  • Reverse Carriage Lunge
    00:47
    Reverse Carriage Lunge

    Reverse Carriage Lunge

    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...

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