JETSET Miami Virtual Manual

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Hip Bridge Hamstring Curl

Hamstrings and Glutes • 41s

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 tension from hamstrings and glutes
Add a yellow spring/move to higher end of spring load

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    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:
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    Standing Lunge with Red Handles

    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
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    Standing Squats with Red Handles

    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
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