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
Squeezes into midline with straight arms

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

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
Squeezes in toward midline
Tempo (2-count)

Modifications:
Step closer to machine

Spring Load: 3y, if done with opposite leg lifted, and 4y if bother knees down
Time: 1 min
Machine Set Up: On carriage, facing back, red handle on the working arm side in hand of working arm

Variation:
Kneeling one-arm row with black handle
Kneeling one-arm tricep kickback with black handle...

Spring Load: 3y
Time: 1 min
Machine Set Up: On carriage, facing back

Variations:
Can also be done with back handlebars in cross position
For larger male clients with a broader shoulder girdle, turn back handlebars to a t position with a wide overhand grip
4y

Modifications:
2y

Spring load: Grey + 2y minimum
Time: 1 min
Machine Set Up: On Carriage, facing back, black handles in hands

Variations:
Extend legs
Heavier spring load
Squeezes back
Hold

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

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

Variations:
Extend legs
Heavier spring load
Squeezes back
Hold

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

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

Variations:
If do the move on a lighter spring load
Hold
Flutter kick legs with arms by the sides
Criss-cross legs with arms by the sides

Modifications:
Hold black foot straps instead of bl...

Spring Load: 4y
Time: 1 min
Machine Set Up: Off the back of the machine, facing front, red handles in hands

Variations:
Step further away from machine
Most often done in combination with a standing squat for a standing squat with row
Pulses with elbows high
Hold

Modifications:
Step closer...