Lower Body Flashcards
Platform Lunge
All Levels: 1 white
Platform Lunge: Set Up
- Step into the well & face the back of the room
- Grab your gray handles and step up onto your back platform
- Bicep curl your carriage in
- Step your right foot back behind the safety strap
- Lift your back heel
Push your hips back and down into a lunge and hold
Platform Lunge: How to Move
Press down through your left foot to stand for 4, stand for 3, stand for 2, stand for 1. Lunge
down for 4, lunge for 3, lunge for 2, lunge for 1
Platform Lunge Form & Body Cues
This is a hip dominant movement. Hinge your hips back before bending your left knee to ensure
your glute is your primary mover. If you bend from your knee first, the quad takes over and this
becomes a knee dominant movement.
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Lift your back heel & straighten out your back leg to keep your weight over left leg
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Keep your hips square. Wrap your right hip forward to meet the left.
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If you only feel your quads, hinge farther forward at your hips
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Keep your left knee in line with your midfoot
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Press down through your big toe, little toe, and heel
Front Lunge
Level 1: 2 white
Level 2: 1 white
Level 3: 0 white
Front Lunge: Set Up
- Step up onto your front platform, facing the mirror
- Step your right foot back behind the safety strap
- Lift your back heel
- Push your hips back and down into a lunge & hold
Front Lunge: How To Move
Press down through your left foot to stand for 4, stand for 3, stand for 2, stand for
1. Lunge down for 4, lunge for 3, lunge for 2, lunge for 1
Front Lunge: Form & Body Cues
- This is a hip dominant movement. Hinge your hips back before bending your left
knee to ensure your glute is your primary mover. If you bend from your knee first,
the quad takes over and this becomes a knee dominant movement. - Lift your back heel & straighten out your back leg to keep your weight over your left leg
- Keep your hips square.
- Wrap your right hip forward to meet the left.
- If you only feel your quads, hinge farther forward at your hips
- Keep your left knee in line with your midfoot
- Press down through your big toe, little toe, and heel
SUPER LUNGE- TRADITIONAL
Level 1: 1 black, 2 whites
Level 2: 1 black, 3 whites
Level 3: 1 black, 4+ whites
SUPER LUNGE- TRADITIONAL Set Up
- Kneel on your carriage, face the back of the room
- Grab your black hard handles and cross your straps.
- Set up your legs in a lunge position with your left foot towards the top of the
carriage and your right knee down on the carriage under your hip. - Carefully, push down through your left foot to lift your right knee off of the
carriage and hold your lunge.
SUPER LUNGE- TRADITIONAL How to Move
Press down through your left foot to stand for 4, stand for 3, stand for 2, stand for
1. Lunge down for 4, lunge for 3, lunge for 2, lunge for 1. Option to row your arms
as you stand, resist your arms as you lunge.
SUPER LUNGE- TRADITIONAL Form & Body Cues
- Keep your back heel lifted and your weight forward over your working leg
- Hinge your hips back so your nose stacks over your midfoot
- Keep your hips squared off
- Keep your left knee in line with your midfoot
- Press down through your big toe, little toe, and heel
HEAVY LUNGE BEHIND THE MACHINE (SUPER LUNGE- LEVEL 1)
Level 1: 3 whites
Level 2: 4 whites
Level 3: 5 whites
HEAVY LUNGE BEHIND THE MACHINE (SUPER LUNGE- LEVEL 1) Set Up
- Grab your gray handles
- Step your left foot forward, right foot back
- Hinge your hips back & down to lunge & hold
HEAVY LUNGE BEHIND THE MACHINE (SUPER LUNGE- LEVEL 1) How To Move
Press down through your left foot to stand for 4, stand for 3, stand for 2, stand for
1. Lunge down for 4, lunge for 3, lunge for 2, lunge for 1. Option to row your arms
as you stand, resist your arms as you lunge.
HEAVY LUNGE BEHIND THE MACHINE (SUPER LUNGE- LEVEL 1) Form & Body Cues
- Keep your back heel lifted and your weight forward over your working leg
- Hinge your hips back so your nose stacks over your midfoot
- Keep your hips squared off
- Keep your left knee in line with your midfoot
- Press down through your big toe, little toe, and heel
REVERSE SUPER LUNGE- LEVEL ⅔
Spring load:
Level 1 & 2: 3 whites
Level 3: 4 whites
REVERSE SUPER LUNGE- LEVEL ⅔ The Set Up
- Grab your black hard handles
- Kneel on your carriage, face the front.
- Step your left foot forward, place your right knee down on the carriage.
- Carefully push down through your left foot to lift your back knee & hold your
lunge.
REVERSE SUPER LUNGE- LEVEL ⅔ How to Move
Press down through your left foot to stand for 4, push your hands towards the
mirror for 3 (serve the platter), stand for 2, push your arms out for 1. Lunge down
for 4, bend your elbows for 3, lunge for 2, bend your elbows for 1.
REVERSE SUPER LUNGE- LEVEL ⅔ Form & body cues
- Keep your back heel lifted and your weight forward over your working leg
- Hinge your hips back so your nose stacks over your midfoot
- Keep your hips squared off
- Keep your left knee in line with your midfoot
- Press down through your big toe, little toe, and heel
HEAVY BRIDGEPRESS
Level 1: 1 black
Level 2: 1 black, 1 white
Level 3: 1 black, 2+ white
HEAVY BRIDGEPRESS Set Up
- Turn your handlebars in
- Lay down on your carriage, slide your hips all the way down to your safety strap
- Heels on your highbars
- Lift your hips into a bridge position & hold
- Single leg: level 1-left/right toes stay on the platform, lift your heel, level 2-cross
your right/left ankle over your left/right knee, level 3-lift your right/left leg
straight up
HEAVY BRIDGEPRESS How to Move
Bridge: Resist your hips down for 4, resist down for 3, resist down for 2, tap your
hips to your carriage 1. Left your hips for 4, lift for 3, lift for 2, lift for 1.
Bridge press: Push your carriage out for 4, push out for 3, push out for 2, push out
for 1. Pull your carriage in for 4, pull in for 3, pull in for 2, pull in for 1
HEAVY BRIDGEPRESS Form & body cues
- Do not lift your hips up so high you arch your back
- Use TV A to maintain a neutral spine. Keep your ribcage closed, pull your abs down
- Do not let your knees move in and out
- Use your lats to pull your shoulders down away from your ears
- If taking the level ⅔ option, you must keep your hips in line with each other. If you
cannot, take level 1 option
SINGLE LEG SQUAT
Level 1: 2 white
Level 2: 3 white
Level 3: 4 white
SINGLE LEG SQUAT Set Up
- Grab your gray straps & step up onto the back platform facing the mirror
- Lift your right heel up to isolate your left leg
- Hinge your hips back and down into a squat & hold
- Keep your left knee stacked over your mid foot
- Maintain a neutral spine.
- Pull your armpits towards your hips to engage your lats.
- Engage TV A
SINGLE LEG SQUAT How to Move
Press down through your left foot to stand for 4, stand up for 3, stand up for 2,
stand up for 1. Squat down for 4, squat for 3, squat for 2, squat for 1.
SINGLE LEG SQUAT Form & Body Cues
- This is a glute dominant exercise, initiate your squat by hinging at your hips and
then bend your knee (your left knee should always stay stacked over your midfoot) - Your left knee must bend as your squat (this is not a deadlift!)
- Press down through your big toe, little toe, and heel for balance and better glute
engagement - Maintain a neutral spine.
- Pull your armpits down towards your hips to engage your lats and stabilize your shoulders down and away from your ears, create length in your collarbone.
- TV A helps to maintain a neutral spine.
- If a client chooses to hover their right leg as an uplevel, their hips must stay in line
with each other to maintain a neutral spine. If they cannot maintain a neutral spine,
have them place their right toes on the platform for stability and add a white spring
for them to increase intensity.
Donkey Kick
Level 1: 5 white
Level 2: 1 black
Level 3: 1 black, 1+ white
Donkey Kick Set Up
Turn your handlebar inward closest to the
wall.
Knees down on your carriage facing the back
Forearms underneath your carriage safety strap
Lift your left heel onto the highbar
Push your left leg out and hold
Push your elbows out in front of your shoulders. Pull down through your armpits to
engage your lats to stabilize your upper body
Stack your right knee under your hip. Push down through your right shin to
engage your right glute to help stabilize your hips.
Donkey Kick how to move
Bend your left leg for 4, bend for 3, bend for 2, bend for 1. Push your carriage out for 4,
push out for 3, push out for 2, push out for 1.
Donkey Kick Form & Body Cues
Your heel should be on the highbar at all times; this helps to engage your glutes
and stabilize your ankle. If you press through the middle or ball of your foot, your Achilles is at risk of injury
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Your left leg is the only part of your body that should move. Your right leg is working to stabilize your pelvis, your TV A and lats are working to freeze yourspine and upper body
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Keep your shoulders back behind your elbows. If your shoulders stack over your elbows, your shoulders will burn out quickly.
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Stop bending once your knee is in line with your hip. If you are very quad
dominant, stop your knee a couple inches in front of your hip
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Your spine should be neutral, no rounding or arching
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If your heel is lifting off of the highbar as you push your carriage out, add more resistance. Always keep your heel on the highbar.
REVERSE DONKEY KICK
Level 1: 3 white
Level 2: 4 white
Level 3: 5 white
REVERSE DONKEY KICK Set Up
Push your right knee against the safety strap on your front platform
Hands on the black bar in front of your front platform
Left heel in the carriage pocket (level 1 & 2) or against the edge of the carriage
(level 3)
Push your left leg out & hold
Push your shoulders back behind your wrists
Keep your hips up in line with your shoulders
REVERSE DONKEY KICK how to move
Bend your left leg for 4, resist your carriage for 3, bend your left leg 2, bend your left leg
1. Push your carriage out for 4, push your carriage for 3, push your carriage for 2, push
your carriage for 1.
REVERSE DONKEY KICK Form & Body Cues
Your heel should be on the carriage at all times; if you press against the middle or ball of your foot, your glutes do not work any longer. Your ankle begins to do the
work and puts your achilles tendon at risk
Stop your knee under your hip to maintain a neutral spine and maintain glute
engagement
Quads can take over for some clients. Have them stop bending their knee a couple inches sooner
Your left leg is the only part of your body moving. Your right leg is working to
stabilize your pelvis, your TVA and lats are working to freeze your spine
Push your shoulders behind your elbows and pull your armpits towards your hips to stabilize your upper body
Relax your shoulders
Your spine should be neutral, no rounding or tucking
BABY DONKEY KICK
Level 1: 1 black, 3 whites
Level 2: 1 black, 5 whites
Level 3: 2 blacks +
BABY DONKEY KICK Set Up
- Knees down on your carriage facing the back
- Forearms underneath your carriage safety strap
- Place your left heel onto the edge of your front platform
- Push your left leg out and hold
- Push your elbows out in front of your shoulders
- Place your right knee directly underneath your right hip
BABY DONKEY KICK How to Move
Bend your left leg for 4, resist your carriage for 3, bend your left leg 2, bend your left leg
1. Push your carriage out for 4, push your carriage for 3, push your carriage for 2, push
your carriage for 1.
BABY DONKEY KICK Form & Body cues
Your heel should be on the platform at all times, not the middle or ball of your foot.
This will engage your glutes and protect your ankle
Your left leg is the only part of your body moving.
Your right leg is working to
stabilize your pelvis, your abs are working to freeze your spine
Relax your shoulders (pull your armpits towards your hips)
If you feel your shoulders overload, push your shoulders back behind your elbows and engage your lats to stabilize your upper body
Stop bending your leg once your knee is in line with your hip (if you are quad dominant, stop a couple inches sooner)
Your spine should be neutral, no rounding or tucking
If your heel is lifting off of the platform as you push your carriage out, add more resistance
Kickback
Level 1: 3 white
Level 2: 4 white
Level 3: 5 white
Kickback Set Up
Right foot on the front platform underneath your strap
Left heel in the carriage pocket (level 1 & 2) or against the edge of the carriage (level 3)
Hands on the high bars (optional)
Hinge your hips back, bend your right knee, push your left leg out & hold
Kickback How to move
Bend your left leg for 4, resist your carriage for 3, bend your left leg 2, stop your knee
under your hips on 1. Push your carriage out for 4, push your carriage for 3, push your
carriage for 2, push your carriage for 1.
Kickback Form & body cues
This should resemble a kickback. Shift your weight back into your left leg. Use your right leg to stabilize your hips
Your left heel should be on the carriage at all time
If you are only feeling your quads, slide your right knee back behind your heel
Your left leg is the only part of your body moving. Your right leg is working to
stabilize your pelvis, your abs are working to freeze your spine
Stop bending once your knee is in line with your hip
Push down and away from your highbars & pull down through your armpits to
activate your lats and relax your shoulders
Your spine should be neutral, no rounding.tucking or arching
LIGHT SQUATS
Level 1: 2 white (front), 0 white (back)
Level 2: 1 white
Level 3: 0 white, 1 white (back)
**if you are adding weights and faster movement (squat and press, punches, shoulder
press, etc) for squats at the front, add an additional white spring for all levels
LIGHT SQUATS Set Up
Left/right foot on the front platform
Right/left foot on the carriage
Open up your carriage about hips distance & push your hips back and down into a
squat
LIGHT SQUATS How to Move
Stand up for 4, stand up for 3, stand up for 2, stand up for 1. Squat down for 4, squat
down for 3, squat down for 2, squat down for 1.
LIGHT SQUATS Form & body cues
The carriage should never move. Stabilize your carriage using your inner thighs
Press down through your big toe, little toe, and heel
If your hips are tight, you can externally rotate your toes out a couple of inches
Knees stay stacked over the midfoot
If you only feel your quads working, hinge deeper at the hips & stack your knees over your midfoot (knees over toes is quad dominant)
Your spine should be neutral, engage your lats and TV A. No rounding or arching
This is a glute dominant exercise, initiate your squat by hinging at your hips and then bend your knees (your knees should always stay stacked over your midfoot)
