JETSET Miami Virtual Manual

Live stream preview

Watch this video and more on JETSET Miami Virtual Manual

Watch this video and more on JETSET Miami Virtual Manual

Subscribe

Already subscribed? Sign in

Spider Lunge

Hamstrings and Glutes • 52s

Spring Load: 4y-1 grey
Time: 75-90 sec
Machine Set Up: Side of machine, facing front, front handlebar in T
Variations:
Non-working leg in/out one inch
Working leg down/up one inch with non-working leg extended
Hands off handlebar

Modifications:
Lower spring load

Up Next in Hamstrings and Glutes

  • Side Leg Press On Handlebar
    00:53
    Side Leg Press On Handlebar

    Side Leg Press On Handlebar

    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

  • Single Leg Press
    00:51
    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

×