Side Leg Sweep
Hamstrings and Glutes
•
47s
Spring Load: 3-4y
Time: 90 seconds
Machine Set-Up:
On the carriage, facing side of room
Back foot strap from the side of the machine in front of you goes around arch of foot of working leg
Other Possible Directions: N/A
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
Rainbows
Side leg lifts
Come to forearm on carriage, bring working foot to front mirror, working leg and top arm meet, press working leg to front mirror and reach overhead with top arm
Modifications:
Come up to bottom forearm for more core support
Reduce spring load by 1y
Up Next in Hamstrings and Glutes
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Super Lunge
Spring Load: 4Y-MB+1Y
Time: 90 secondsMachine Set-Up:
On carriage, facing back
Black handles in handsOther Possible Directions: N/A
Variations:
Arm variations include: Row (on heavier spring like 1B), high five (3y), bicep curl (3-4y), tricep kickback(3y)Modifications:
Remain with one... -
Bungee: Hamstring/Glute Variations
Spring Load: Any
Time: 30 sec each variation, 2 min maximum in bungee position on each legMachine Set-Up:
On carriage, facing back
Bungee around arch of working leg footOther Possible Directions: N/A
Variations:
Bungee kicks/pulses/hold
Straight leg bungee/pulses/hold
Hamstring curl b...
