JETSET Miami Virtual Manual

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Standing Lunge with Red Handles

Hamstrings and Glutes • 45s

Spring Load: 1-4y, depending on arm variation
Time: 1 min

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

Other Possible Directions: N/A
Variations:
Possible arm variations: bicep curls (1y), isometric bicep curl hold (1y), rows (3-4y), high five (1y), tricep kickbacks (1y)
Step further away from machine (makes spring load feel heavier)
Tempo (2-count)
Pulses
Hold
Increase spring load (advanced)

Modifications:
Step closer to machine (make spring load feel lighter)
Reduce spring load

Up Next in Hamstrings and Glutes

  • Standing Squats with Red Handles
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    Standing Squats with Red Handles

    Standing Squats with Red Handles

    Spring Load: 1-4y, depending on arm variation
    Time: 1 min

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

    Other Possible Directions: N/A
    Variations:
    Possible arm variations: Bicep curls (1y), isometric bicep curl hold (1y), rows (3-4y), high five (1y) , step further away f...

  • Single-leg Deadlift
    00:32
    Single-leg Deadlift

    Single-leg Deadlift

    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

  • 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

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