JETSET Miami Virtual Manual

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Platform Kicks

Hamstrings and Glutes • 27s

Spring Load: 1y
Time: 30 sec

Machine Set Up:
Front of machine
Facing front

Other Possible Directions:
Reverse Platform Kicks at back of machine facing back

Variations:
Fingertips off handlebars
0y
Add arm variations with or without hand weights

Modifications:
2y

Up Next in Hamstrings and Glutes

  • Carriage Lunge
    00:32
    Carriage Lunge

    Carriage Lunge

    Spring Load: 1y
    Time: 90 sec

    Machine Set Up:
    Front of the machine
    Facing back

    Other Possible Directions:
    Reverse carriage lunge

    Variations:
    Weighted carriage lunge done on 3-4y (front of working leg under front s-strap)
    Up/down 1 inch
    Split squats
    Gliders
    Front kicks
    Hold
    Add arm var...

  • Front Kicks
    00:21
    Front Kicks

    Front Kicks

    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

  • 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...

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