JETSET Miami Virtual Manual

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Side Leg Press On Handlebar

Hamstrings and Glutes • 53s

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

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  • Single Leg Press
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    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...

  • Lying Spider Kick with Foot Strap
    00:37
    Lying Spider Kick with Foot Strap

    Lying Spider Kick with Foot Strap

    Spring Load: 4y
    Time: 90 sec
    Machine Set Up:
    On carriage, facing side of room, Black Foot Strap from the side of the machine in front of you goes around arch of foot of working leg

  • Gliders
    00:29
    Gliders

    Gliders

    Spring Load: 1 yellow
    Time: 30 seconds
    Machine Set Up:
    Front of machine, facing back
    Variations:
    Hands around calf of working leg
    Add arm variations with or without hand weights
    0y

    Modifications:
    Use of red pole for balance and support
    Hold carriage lunge
    2y

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