JETSET Miami Virtual Manual

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Single-leg Deadlift

Hamstrings and Glutes • 32s

Spring Load: 3y
Time: 1 min

Machine Set Up:
Back of machine
Facing front
Red handles in hand

Other Possible Directions:
Reverse single-leg deadlift

Variations:
Add a row at lowest point of deadlift
4y

Modifications:
2y

Up Next in Hamstrings and Glutes

  • Weighted Step-Ups
    00:37
    Weighted Step-Ups

    Weighted Step-Ups

    Spring Load: 3-4y
    Time: 1 min

    Machine Set-Up:
    Back of machine
    Facing front
    Red handles in hands

    Other Possible Directions: N/A
    Variations:
    4Y-1B

    Modifications:
    Reduce spring load by 1y
    Move at own tempo

  • Side Leg Sweep
    00:47
    Side Leg Sweep

    Side Leg Sweep

    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 ch...

  • Super Lunge
    00:39
    Super Lunge

    Super Lunge

    Spring Load: 4Y-MB+1Y
    Time: 90 seconds

    Machine Set-Up:
    On carriage, facing back
    Black handles in hands

    Other 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...

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