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.