JETSET Miami Virtual Manual

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Weighted Step-Ups

Hamstrings and Glutes • 37s

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

Up Next in Hamstrings and Glutes

  • Side Leg Sweep
    00:47
    Side Leg Sweep

    Side Leg Sweep

    Spring Load: 3-4y
    Time: 90 seconds

    Machine Set-Up:
    On the carriage, facing side of room
    Back foot strap from the side of the machine in front of you goes around arch of foot of working leg

    Other Possible Directions: N/A
    Variations:
    Extend bottom arm and rest head on bicep for more core ch...

  • Super Lunge
    00:39
    Super Lunge

    Super Lunge

    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...

  • Bungee: Hamstring/Glute Variations
    00:33
    Bungee: Hamstring/Glute Variations

    Bungee: Hamstring/Glute Variations

    Spring Load: Any
    Time: 30 sec each variation, 2 min maximum in bungee position on each leg

    Machine Set-Up:
    On carriage, facing back
    Bungee around arch of working leg foot

    Other Possible Directions: N/A
    Variations:
    Bungee kicks/pulses/hold
    Straight leg bungee/pulses/hold
    Hamstring curl b...

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