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

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

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...

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

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

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...

Spring Load: 3y
Time: 1 min
Machine Set Up:
On Carriage, facing back, Black Foot Strap on arch of foot of working leg
Variations:
For core challenge, arm opposite of working leg can come off Carriage
Scrambled eggs on forearm
4y
Modifications:
2y
Side leg sweep