JETSET Miami Virtual Manual

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Reverse Gliders

Hamstrings and Glutes • 27s

Spring Load: 1y
Time: 30 sec
Machine Set Up:
Back of machine, facing front, red handles

Other Possible Directions:
N/A

Variations:
Light touch on/slack in red ropes
Drop one red handles
Drop both red handles

Modifications:
Hold reverse carriage lunge
0y

Up Next in Hamstrings and Glutes

  • Back Lunge
    00:40
    Back Lunge

    Back Lunge

    Spring Load: 1y
    Time: 90 sec
    Machine Set Up:
    Back of machine, facing back

    Other Possible Directions:
    N/A

    Variations:
    Hold
    Up/down one inch
    Heel lift on working leg foot once working leg extends
    NOT platform kicks

    Modifications:
    Fingertips on back handlebars for support
    Limit range of mo...

  • Single Leg Press In Red Handle
    00:40
    Single Leg Press In Red Handle

    Single Leg Press In Red Handle

    Spring Load: 1y
    Time: 1 min
    Machine Set Up:
    Back of machine, facing front, red handle on the side of the machine of the working leg goes around arch of foot of non-working leg

    Other Possible Directions:
    N/A

    Variations:

    Modifications:

  • Reverse Hip Bridge Hamstring Curl
    00:41
    Reverse Hip Bridge Hamstring Curl

    Reverse Hip Bridge Hamstring Curl

    Spring Load: 1y
    Time: 1 min

    Machine Set Up:
    Back of machine
    Facing Front

    Other Possible Directions:
    N/A
    Variations:
    Hip bridges, holding hamstring curl
    Single-leg

    Modifications:
    Lower hips between each repetition while holding hamstring curl to release glute tension
    0y

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