JETSET Miami Virtual Manual

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Runner's Lunge

Hamstrings and Glutes • 46s

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
Move non-working leg foot against front s-strap
Limit range of motion

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  • Spider Lunge
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    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

  • Single Leg Press
    00:51
    Single Leg Press

    Single Leg Press

    Spring load: Blue + 1y
    Time: 1 min
    Machine Set Up: On carriage, facing front, front handlebars in cross position

    Variations:
    Hip bridges with working leg at 90-degree angle
    In/out 1 inch from 90-degree angle

    Modifications:
    Lower hips after each rep to release tension momentarily from hamst...

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