JETSET Miami Virtual Manual

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Lying Spider Kick with Foot Strap

Hamstrings and Glutes • 37s

Spring Load: 4y
Time: 90 sec
Machine Set Up:
On carriage, facing side of room, Black Foot Strap from the side of the machine in front of you goes around arch of foot of working leg

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  • Gliders
    00:29
    Gliders

    Gliders

    Spring Load: 1 yellow
    Time: 30 seconds
    Machine Set Up:
    Front of machine, facing back
    Variations:
    Hands around calf of working leg
    Add arm variations with or without hand weights
    0y

    Modifications:
    Use of red pole for balance and support
    Hold carriage lunge
    2y

  • Front Lunge
    00:34
    Front Lunge

    Front Lunge

    Spring Load: 1 yellow
    Time: 90 seconds
    Machine Set Up:
    Front of machine, facing front
    Variations:
    Weighted front lunge with 3-4y
    Hold
    Pulse
    Up/down inch
    Heel lift on working leg foot
    Add arm variations with or without weights
    Modications:
    Fingertips on front handlebars for support
    Limit ra...

  • Scrambled Eggs
    00:38
    Scrambled Eggs

    Scrambled Eggs

    Spring Load: 3y
    Time: 1 min
    Machine Set Up:
    On Carriage, facing back, Black Foot Strap on arch of foot of working leg
    Variations:
    For core challenge, arm opposite of working leg can come off Carriage
    Scrambled eggs on forearm
    4y
    Modifications:
    2y
    Side leg sweep

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