JETSET Miami Virtual Manual

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Lying Spider Kick With Foot Strap

Hamstrings and Glutes • 59s

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 more core challenge
Extend non-working leg toward front of room for more core challenge

Modifications:
Come up to bottom forearm for more core support
Reduce spring load by 1y

Up Next in Hamstrings and Glutes

  • Runner's Lunge
    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
    ...

  • Spider Lunge
    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

  • Side Leg Press On Handlebar
    00:53
    Side Leg Press On Handlebar

    Side Leg Press On Handlebar

    Spring Load: Grey+2y
    Time: 90 sec
    Machine Set Up: On Carriage, facing side of room, front handlebars in cross position
    Variations: 1B+1y
    Lift non-working leg off carriage for bonus adductor work

    Modifications:
    4y

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