Movement:
Hip Extension
Spinal Articulation
Benefits of this movement:
Hip & Spine Mobility, strengthen & work glute & hamstring.
Major Muscle Groups:
Glutes
Hamstrings
Abs
Progressions:
MC inner or outer thighs
Toning or Regular Ball inner thighs
Use of Dumbells
Single Leg March / Waive etc
Hamstring Extensions
Single Leg Hamstring Extensions
Hip lower & lifts
Heels or Toes
the options are endless, be creative.
Regression:
Supportive Springs
TT Marching
Reduce range of Motion
Spring Options:
Fundamental: 3R+ or All Springs
Intermediate: 2R / 2R1B / 2R1Y
Sculpt: 2R / 2R1Y / 1R1B
Movement:
Hip Flexion
Knee Flexion & Extension
Benefits of this movement:
warms up the lower body (glutes/ hamstrings / quads.
Spring Options for Single Leg:
Fundamental: 2R // 2R1Y // 2R1B
Intermediate / Sculpt: 2R1Y // 2R1B // 3R
Spring Options for Double Leg:
Fundamental: 3R // 3R1Y // 3R1B
Intermediate / Sculpt: 3R1B // all springs
Movement:
Hip & Knee flexion & extension.
Benefits of this movement:
Hip mobility
strengthen quads & glutes
Lunge Variations:
Floor
Long Box or Short Box to floor
On Platform
Anything facing the risers (back of machines is a reverse lunge )
Curtsey lunge
90/90
Tippy Bird
Balance / Single leg raisers
Side Lunge ( floor / box or platform)
Spring Tensions:
are at your discretion, depending on what variation you are doing will determine your spring choice. Keep in mind different body weights require different load & there is not a one size fits all. Ensure all of your clients have the correct spring tension to get your desired outcome wether it be light or heavy.
Movement:
Hip & Knee Flexion / Extension
Hip Hinge
Benefits of this movement:
improve lower body strength
Increased muscle mass
Improved balance, stability & posture.
Major Muscle Groups:
Glutes / Quads / Hamstrings & Calves.
Progressions:
Dumbells
Ring Between Ankles or Outside
Pulses
Rotations
Increased or Decrease Load
Heel Raises
Foot Position - narrow or wide
Tempo
Dumbell Swings / Figure 8
Knee Waive
Regression:
Foot Position
Increased or Decrease Load
Spring Tensions:
Fundamental:
Light for balance & stability: 1B
Heavy for strength: 1R or 1RY ( if a larger body)
Intermediate / Sculpt:
Light for balance & stability: 1Y / 1B or No Springs (sculpt)
Heavy for strength: 1R / 1RY / 1RB ( if a larger body)
Movement:
Hip & Knee Extension/ Flexion
Benefits of this movement:
Strengthen glutes
Stabilise pelvic stability & core
Single leg stability.
Major Muscle Group:
Glutes / Hamstrings /Quads
Progressions:
Increase or Decrease load
Dumbells ( add upper body exercises)
Tempo
Heel Raises
Holds
Pulses
Star Jumps / Plyometrics
Regression:
Less depth
Hold / Lift footbar for support
Spring Tensions:
Fundamental: 1B / 1R
Intermediate / Sculpt: 1Y / 1B / 1R / 1RY ( no springs)
Movement:
Hip Abduction & Adduction.
Benefits of this movement:
Improve hip mobility & stability, Strengthens Adductors.
Progressions:
Spring Load
Range of Motion
Foot Placement
Props
Static Holds
Pulses
Adding in Upper Body Work.
Regression:
Lighter Load
Smaller Range of Motion
Foot Placement
Muscle Groups:
Light Springs: Adductors ( inner thighs)
Heavy Springs: Abductors ( outer thighs / glutes )
Spring Tensions:
Fundamental:
Light: 1B or 1BY
Heavy: 1BY or 1R ( depending on body weight you will need to increase accordingly )
Intermediate/Sculpt:
Light: 1Y, 1B , No Springs
Heavy: 1YB, 1R, 1RY, 1RB.
Movement:
Hip Abduction & Adduction.
Benefits of this movement:
Strengthens Glutes & Quads
Stabilise spine while moving.
Progressions:
Spring Load
Foot Placement
Other Leg Skater - ( skater 1 & skater 2)
Props
Pulses
Static Holds
Dead Lifts
Heel Raises
Warrior
Regression:
Lighter Load
Shallower Squat
Foot Placement
Calf against Footbar for Support.
Muscle Groups:
Glutes, Hamstrings, Quads.
Spring Tensions:
Fundamental:
Light: 1B, 1R ( heavy people)
Heavy: 1BY , 1R, 1RY ( heavy people)
Intermediate/Sculpt:
Light: 1Y, 1B , No Springs
Heavy: 1R, 1RY, 1RB ( heavy people)
Movement:
Hip Abduction & Adduction, Pelvic Stability.
Benefits of this movement:
Strengthens Inner Thighs / Pelvic Floor.
Progressions:
Kneeling on Platform / Carriage
Spring Load ( light )
Range of Motion
Props for Arms.
Heel to White Rail or Box
Spring Load ( Heavier )
Range of Motion
Pulses
Holds
Rotations
Heel Lifts
Hamstring Pulls
Regression:
Kneeling on Platform / Carriage
Heavier Spring Load
No Props
Standing Splits on Carriage with light springs.
Heel to White Rail or Box
Lighter Load
Smaller Range of Motion
Basic Flows of Pulls / Pulses. ( rests)
Muscle Groups:
Adduction / Abduction / Core & Pelvic Floor
Spring Tensions:
Fundamental: Only Standing - Refer to Side Splits.
Intermediate/ Sculpt:
Kneeling on Platform: 1Y or No Springs
Heel to White Rail or Box: 1B or 1B Stepped up.
Movement:
Hip & Knee Flexion & Extension.
Benefits of this movement:
Stabilises Core, Spine & Shoulders.
Strengthens Glutes & Hamstrings.
Progressions:
Increase Load
Long or Short Strap
Arm Extension
Oblique Long Leg Lateral Open/ Close
Oblique Circles
Body Position on Diagonal
Arabesque Tricep Pushup
External Rotation ( Froggy Press)
Pulses
Regression:
Lighter Load
Forearms to box
Long Strap
Lower Reps / Rest
Bend & Stretch - Fundy’s Only.
Muscle Groups:
Glutes, Hamstrings, Shoulders, Core ( Full Body)
Spring Tensions:
Fundamental: 1B Long Strap Only. ( low reps )
Intermediate: 1B, 1B Stepped up
Sculpt: 1BY , 1R
Movement:
Hip Flexion / Extensions / Abduction / Adduction.
Benefits of this movement:
Strengthens Glutes / Hamstrings
Lumbar Spine Control
Hip Mobility
Progressions:
Heavier Load
Pulses
Clams
Froggy ( External Rotation Press )
Internal Rotation
Circles
Strap over thigh
Regression:
Lighter Spring
Encourage Breaks Between Sets.
Muscle Groups:
Glutes, Hamstrings.
Spring Tensions:
Fundamental: 1B, 1BY
Intermediate: 1Y, 1B, 1BY, 1R, 1RY
Sculpt: 1Y, 1BY, 1R, 1RY, 1RB
Movement:
Hip / Knee Flexion & Extension.
Benefits of this movement:
Strengthens Glutes / Hamstrings
Stabilises Spine & Shoulders
Progressions:
Heavy Load
Heel or Toe
Opposite Arm Extension
Foot in External Rotation
Pulses
Regression:
Short Box
Forearms
Muscle Groups:
Glutes, Hamstrings, Core, Shoulders
Spring Tensions:
Fundamental: 1R, 1RY
Intermediate/Sculpt: 1RY, 1RB