Spring load: 2y
Time: 1 min
Machine Set Up: Back of machine, facing back, red handles in hands

Variations:
Balance on tailbone throughout the movement for more core activation
Up/down one inch from 90 degrees
Increase spring load

Modifications:
Reduce spring load
Very tall clients may hav...

Spring load: 1-2y
Time: 1 min
Machine Set Up: Off back of machine, facing front, red handles in hands

Variations:
Step further away from machine
Palm direction
Kneel on black platform and increase spring load by 1y
Up/down one inch
Hold

Modifications:
Step closer to machine

Spring load: 3y
Time: 1 min
Machine Set Up: On carriage, facing front, black handles in hands

Variations:
Move knees closer to line 1
4y
Down/up one inch from 90 degree angle

Modifications:
Move knees closer to line 3
Sit seat to heels
Hold black foot straps instead of black handles
2y ...

Spring load: 3y
Time: 1 min
Machine Set Up: On carriage, facing back, black handles in hands

Variations:
Move knees closer to line 1
4y
Palm direction (in, up, down)
Bend/stretch one inch from arms extended
Squeezes into midline with straight arms
Hold

Modifications:
Move knees closer to l...

Spring load: Grey-Blue
Time: 1 min
Machine Set Up: On carriage, facing front, black handles in hands

Variations:
Palms face in
Skull crushers with red handles done on 3-4y
Increase spring load

Modifications:
Reduce spring load
Use black foot straps instead of black handles

Spring Load: blue
Time: 1 min
Machine Set Up: On carriage, facing front, front handlebars in parallel

Variations:
Extend legs completely and lift knees off carriage
In/out inch
Hold

Modifications:
Limit range of motion

Spring Load: 1b
Time: 1 min
Machine Set Up: On carriage, facing back, black handles in hands

Variations:
Choke up on ropes to hold black plastic for more tension
Palm direction (in, up, down)
Lift legs off carriage to increase lower body/back activation

Modifications:
4y

Spring load: Any
Time: 1 min
Machine Set Up: Back of machine, facing front

Variations:
3/4 bend legs, heels on floor
Do NOT instruct clients to put feet on carriage
Pulses
Hold
Tempo (4-count, 2-count, single count)

Modifications:
Limit range of motion