Lower Body (Light) Flashcards
Hamstring curls - spring loads - (ONLY cable side)
<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white
hamstring curls - transition formula
In 15 secs, hamstring curls
In 12 secs, head, neck, and shoulders, on gray platform, feet line 4
In 8 seconds, extend at the knee
In 5 seconds, hamstring curls
3, 2, 1 hamstring curls. head, neck, and shoulders, on gray platform and feet flat on line 4.
Hamstring curls: action/form cues
- weight even in both heels, feet flat, hips lifted to bridge
- push into heels, pulling carriage under body keeping hips lifted
- bend knees at 90 degrees to move carriage, keeping feet flat and leaving tension in hamstrings and inner thighs
- squeeze glutes to keep hips lifted
- stopping feet under knees as carriage pulls in
hamstring curls: mods/amps/variations
mods: hips at half bridge to alleviate lower back pain
amps: knees together (inner thigh focus), feet further forward on carriage
variations: hold at halfway or at 90, pulse feet out and in while feet are at halfway or 90, pulse hips up and down at halfway or 90, army crawl with feet, single leg, reverse
kneeling inner thighs - springs - cable side ONLY
<25: 1 white
25-50: 1 gray
50+: 1 white + 1 gray
kneeling inner thighs - transition formula
In 15 seconds, kneeling inner thighs
In 12 seconds, right knee gray platform, left knee carriage
In 8 seconds, send the carriage away
In 5 seconds, kneeling inner thighs
3, 2, 1 kneeling inner thighs. right knee gray platform, left knee carriage. facing the solidcore wall.
kneeling inner thighs (action/form cues)
- abs and glutes engaged
- keep weight even between legs and send carriage away and open. Press hips forward while engaging abs and glutes to protect the lumbar spine.
- contract inner thighs to bring carriage to platform
- stop carriage before weight transfers to platform leg, leave tension in inner thighs
- shoulders stacked on hips, no arch in low back
- eye gaze straight ahead to support balance
kneeling inner thighs (mods/amps/variations)
- mod: take springs off
- amps: hands over head, add weights, lift shins, adjust spring load
- variations:hold at max tension (all the way out) or halfway, pulse at max tension or halfway, small range of motion (half range), controlled rep
standing inner thighs - springs - black side
<25: 1 gray
25-50: 1 white
50+: 0 springs
standing inner thighs - springs - gray side
<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white
standing inner thighs: transition formula
In 15 seconds, standing inner thighs
In 12 seconds: ___ foot on ___ platform, ___ foot on line ___
In 8 seconds, send the carriage away
In 5 seconds, standing inner thighs
3, 2, 1: standing inner thighs. (grab your gray cable) ___foot on ___platform, ___foot on line ____
standing inner thighs (action/form cues)
- weight even in both feet, legs straight
- shoulders stacked over hips, abs and glutes are engaged
- keep your weight even between both legs, press into heels and outside edges of feet to send carriage out
- push evenly into heels, drag the carriage back engaging the inner thighs
- stop carriage before weight transfers to leg on platform, leaving tension in inner thighs
- eye gaze straight ahead to support balance
standing inner thighs (mods/amps/variations)
- hold at max tension (all the way out) or halfway
- pulse at max tension or halfway
- small range of motion (i.e. half range)
- controlled rep
standing inner thigh squats - springs - black side
<25 classes: 1 gray
25-50: 1 white
50+: 0 springs
standing inner thigh squats - springs - gray side
<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white
standing inner thigh squats - transition formula
in 15 seconds, standing inner thigh squats
in 12 seconds, ___foot on ___ platform, ___foot on line __,
in 8 seconds, both knees bend
In 5 seconds, standing inner thigh squats
3, 2, 1 inner thigh squats (if off gray side, cue gray cables). ___ foot on the ___ platform, ___ foot on line ___. face (lobby/solidcore wall)
standing inner thigh squats - action/form cues
- weight even in both heels, chest is lifted, abs and glutes engaged
- keeping your weight even between both legs and the carriage stable, press into heels, send butt back, and bend knees at 90
- push evenly into the heels, straighten legs 80% of the way
- eye gaze straight ahead to support balance
standing inner thighs (mods/amps/variations)
mods: off black side - pole for balance, narrow stance, off gray side - gray cable for support
amps: drop gray cable, hands over head, add weights
variations: hold at 90, pulse at 90, half range of motion
platform lunge - springs - black side
<25 : 1 gray
25-50: 1 white
50+: no springs
platform lunge - springs - gray side
<25: 1 white
25-50: 1 gray
50+L 1 gray + 1 white
platform lunge - transition formula
in 15 seconds, ___ platform lunge on the ___
In 12 seconds, ___ foot ___ platform, ___ foot line ___
In 8 seconds, bend at the knee
in 5 seconds, ___ platform lunge off the ___
3, 2, 1 ___ platform lunge on the ___: ___ foot on the ___ platform, ___ toes on line ___
platform lunge - actions/cues
- feet hip distance apart, weight is in the heel of the forward leg, no weight in the back leg on carriage
- keep your knee in line with your shin, bend forward leg to 90 angle and keep your back leg straight
- hinge at the hips as you come down into the lunge, keeping a straight line from your head to tailbone
- decelerate backwards and down, protecting connective tissue in knee.
- at the bottom of the lunge push through your front heel to come up 80% of the way, leaving tension in hamstrings and glutes
- eye gaze straight ahead to support balance
platform lunge mods/amps/variations
mods: fingertip weight on handlebars, adjust springs, off black side - pole for balance, off gray side - gray cables for balance
amps: off black side - toes to line 1-2, add weights, adjust spring load
variations: glutes: hold/pulse at 90, split squats (bend back knee at bottom), half range of motion, active toes turned out (outer glute). hamstrings: hold/pulse at half way, platform kicks, split squat drag
bulgarian split squat - springs - cable side ONLY
<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white
bulgarian split squat - transition formula
in 15 seconds, bulgarian split squat on ____
in 12 seconds, ___ foot concrete, ___ foot line 4
in 8 seconds, bend the knee
in 5 seconds, bulgarian split squat on the ___
3, 2, 1 bulgarian split squat on the ___. ___ foot on the concrete, ____ toes tucked under the strap at line 4
bulgarian split squat - action/form cues
- shift weight to heel of forward leg, back leg has microbend
- knee stacked on ankle, press calf against back platform bar while bending knee to 90 angle
- hinge hips as you come down into the lunge, keeping a straight line from your head to your tailbone
- at the bottom of the lunge, push through your front heel to come up 80% of the way, leaving tension in hamstrings and glutes
- eye gaze straight ahead to support balance
- feet hip distance apart
- hips squared - protect the back leg hip flexor and low back
bulgarian split squat (mods/amps/variations)
mods: fingertips on black platform bar for balance, take off spring
amps: hands over head, add weights, adjust spring load, foot forward away from back bar
variations: glute: hold/pulse at 90, half range of motion, active toes turned out (outer glute). hamstring: hold/pulse at halfway
romanian deadlift - springs - gray side ONLY
<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white
romanian deadlift - transition formula
in 15 secs, romanian deadlift on ___
in 12 seconds, ___ foot concrete, ___ foot line 4
in 8 seconds, hinge at the hips
in 5 seconds, romanian deadlift on ___
3,2,1 romanian deadlift on ___. ___ foot on concrete. ___ foot tucked behind the strap at line 4.
romanian deadlift - action/form cues
- feet hip distance apart
- weight is in heel of the forward leg, back leg is straight
- keeping your front knee in line with the shin, press calf to gray platform
- hinge at hips, keeping a microbend in both legs, and hips square
- chest is proud as it reach towards ground, hands can start behind back. arms can extend long or weights can be hin hands. eye gaze straight ahead for balance
- back flat, shoulder blades retracted
- arms straight
- hips square
romanian deadlift (mods/amps/variations)
mods: drop one or both weights, palms forward, hands behind back, take off spring
amps: add weights, foot forward away from back bar
variations: glutes: hold 4-6 in down, pulse 4-6 in down, top half range of motion. hamstrings: hold with shoulders align or lower than hips, pulse, bottom half range of motion
carriage lunge - springs - black side
<25: 1 gray
25-50: 1 white
50+: no springs
carriage lunge - springs - gray side
< 25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white
carriage lunge - transition formula
in 15 seconds, ___ carriage lunge on the ___
in 12 seconds, (off gray side - grab gray cables), ___ foot line ___, ____ foot platform
In 8 seconds, bend the knee
in 5 seconds, ___ carriage lunge off the ____
3, 2, 1 carriage lunge on the ___. (off gray side - grab gray cables), ___ foot line ___, ____ foot on the platform
carriage lunge - action/form cues
- weight in heel of the forward leg, back heel high (no weight in back leg on platform)
- keeping your font knee in line with the shin, bend down at 90, keep your back leg as straight as possible, decelerate forward using your quads and core to stabilize
- hinge at hips as you come down into the lunge, keeping a straight line from your head to tailbone
- at bottom of lunge, pull through your front heel to drag carriage back and come up 80%, leaving tension in hamstrings and glutes
- feet hip distance apart, hips squared to protect the back leg hip flexor and low back
- eye gaze straight ahead to support balance
carriage lunge - mods/amps/variations
mods: off black side: add spring, grab stability pole for balance, off gray side: grab gray cables for balance, spring off
amps: off black side: toes to line 1.5-2. off gray side: drop 1 cable or both cables, add weights, adjust springs
variations: glutes; hold/pulse at 90, split squat, half range of motion. hamstring: carriage kicks, split squat drag, hold/pulse at half way
crossover lunge - springs - black side
<25: 1 gray
25-50: 1 white
50+: 0 springs
crossover lunge - springs - gray side
<25: 1 white
25-50: 1 gray
50+: 1 gray + 1 white
crossover lunge - transition formula
in 15 secs, ___ crossover lunge off the ____
in 12 secs, ___ foot to the ___ side of the platform
in 8 seconds, ___ foot to the ___ side on the carriage
In 5 secs, bend the knee
3, 2, 1 ___ crossover lunge off the ___. ___ foot on the ___ side of the platform, ___ foot on the ___ side on the carriage
carriage lunge - action/form cues
- active leg is crisscrossed in front of back leg (opposite side of platform/carriage)
- weight is in heel of forward leg, no weight in back leg on carriage
- keeping your front knee in line with the shin, press thigh outward as you bend forward let to a 90 degree angle, keeping back leg straight. Note- toes start straight forward. To amplify, clients have the option to turn toes out.
- hinge at hips as you come down into the lunge, keep a straight line from head to tailbone and hips square
- at the bottom of the lunge, push through your front heel to come up 80% of the way, again pressing thigh
- eye gaze straight ahead to support balance
carriage lunge - mods/amps/variations
mods: fingertip weight on handlebar, off black side - pole for balance, off gray side - grey cables for balance
amps: turn toes out, off black side - toes to line 1.5-2, hands over head, add weights, adjust spring load
variations: glutes: hold/pulse at 90, split squat, half range of motion, inner thighs: split squat drag
