JETSET Miami Virtual Manual

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Single Leg Press In Red Handle

Hamstrings and Glutes • 40s

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:

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    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
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    Hip Bridge Hamstring Curl

    Spring Load: 1y-3y
    Time: 1 min

    Machine Set Up:
    On carriage, facing front
    Front handlebars in cross position

    Other Possible Directions:
    N/A
    Variations:
    Lower end of spring load
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    Modifications:
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    Spring Load: 1-3y if using red handles, can also do the move without red handles on any spring load
    Time: 1 min

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

    Other Possible Directions:
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    Variations:
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