Super Lunge
Hamstrings and Glutes
•
39s
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 knee on carriage and do arm variations, if balance required proves too challenging or unsafe for a client
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Bungee: Hamstring/Glute Variations
Spring Load: Any
Time: 30 sec each variation, 2 min maximum in bungee position on each legMachine Set-Up:
On carriage, facing back
Bungee around arch of working leg footOther Possible Directions: N/A
Variations:
Bungee kicks/pulses/hold
Straight leg bungee/pulses/hold
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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 machine in front of you goes around arch of foot of working leg
Variations:
Extend bottom arm and rest head on bicep for more core challenge; extend top arm overhead as well for even ...
