JETSET Miami Virtual Manual

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Single Leg Press

Hamstrings and Glutes • 51s

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 hamstring/glutes
Do single leg press without hips in bridge position
Can bend non-working leg if felt too much in non-working hip flexor

Up Next in Hamstrings and Glutes

  • 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

  • Front Lunge
    00:34
    Front Lunge

    Front Lunge

    Spring Load: 1 yellow
    Time: 90 seconds
    Machine Set Up:
    Front of machine, facing front
    Variations:
    Weighted front lunge with 3-4y
    Hold
    Pulse
    Up/down inch
    Heel lift on working leg foot
    Add arm variations with or without weights
    Modications:
    Fingertips on front handlebars for support
    Limit ra...

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