Platform Pistol Squats
Hamstrings and Glutes
•
44s
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:
Reverse platform pistol squats
Variations:
Do without red handles during a spring change
Tempo (2-count)
Modifications:
Limit range of motion of working leg, particularly in those with knee or ankle issues
Up Next in Hamstrings and Glutes
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Standing Lunge with Red Handles
Spring Load: 1-4y, depending on arm variation
Time: 1 minMachine Set Up:
Back of machine
Facing front
Red handles in handsOther Possible Directions: N/A
Variations:
Possible arm variations: bicep curls (1y), isometric bicep curl hold (1y), rows (3-4y), high five (1y), tricep kickbacks ... -
Standing Squats with Red Handles
Spring Load: 1-4y, depending on arm variation
Time: 1 minMachine Set Up:
Back of machine
Facing front
Red handles in handsOther Possible Directions: N/A
Variations:
Possible arm variations: Bicep curls (1y), isometric bicep curl hold (1y), rows (3-4y), high five (1y) , step further away f... -
Single-leg Deadlift
Spring Load: 3y
Time: 1 minMachine Set Up:
Back of machine
Facing front
Red handles in handOther Possible Directions:
Reverse single-leg deadliftVariations:
Add a row at lowest point of deadlift
4yModifications:
2y
