LOWER BODY Flashcards

Question

BUNGEE KICK HAMSTRING CURL

Answer 1

BUNGEE KICK HAMSTRING CURL SPRINGS: At least 1 Yellow to prevent the carriage from moving. Spring is not used for resistance in this exercise. BASIC BODY POSITION: Kneeling on the carriage, facing the back. Place the bungee strap on the arch of the foot of the primary leg. Hands or forearms on the carriage. TIME: At least 1 minutes. PRIMARY MUSCLES: Hamstrings, Glutes SECONDARY MUSCLES: Abdominals MUSCLE ACTION: Pulling LEVEL: Intermediate SET-UP CUES: Place the bungee over the arch of the primary foot and place secondary knee on the carriage around the 1st red line. Place forearms down on the carriage. Extend the leg away from the body. Begin to bend the knee and draw the bungee cord towards the glute for 4,3,2,1. . . .extend the leg back towards straight for 4,3,2,1. . . ADDITIONAL CUES: Keep the spine long and supported from the core. Keep the hips level and body still while pressing into the bungee. Press more weight into the primary arm to prevent collapsing in the secondary hip. Keep tension on the cable throughout the entire exercise. ACTION WORDS: Pull * Squeeze * Lift * Curl * Flex CONSIDERATIONS: Keep the spine stabilized throughout the movement. There should be no lifting through the lower back. Keep the shoulders and hips aligned and stable through the entire movement. Tension must be kept on the back of the leg. Constant tension must be kept on the bungee cord. The knee of the primary leg should not drop. Keep the knee stationary throughout the movement. MODIFICATIONS: 1) Drop the Bungee Cord 2) Forearms on Carriage 3) Limit range of motion VARIATIONS: 1) Extend the opposite arm 2) Isometric Hold/Pulse

Answer 2

LATERAL BUNGEE RAISE SPRINGS: At least 1 Yellow to prevent the carriage from moving. Spring is not used for resistance in this exercise. BASIC BODY POSITION: Place the bungee strap on the arch of the foot of the primary leg and lay on your side. Body should be in a straight line paralell with the long edge of the carriage. TIME: At least 1 minutes. PRIMARY MUSCLES: Glute Med SECONDARY MUSCLES: Abdominals MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Place the bungee over the arch of the primary foot and lay on your side. Place primary arm on the carriage. Extend primary leg over the front platform. Begin to press into the bungee cord towards the ceiling. ADDITIONAL CUES: Keep the spine long and supported from the core. Keep the hips stacked and body still while pressing into the bungee. Engage through the opposing oblique creating space between the carriage and your sidebody. Keep tension on the cable throughout the entire exercise. ACTION WORDS: Lengthen * Press * Squeeze CONSIDERATIONS: Keep the body stabilized throughout the movement. Reach the foot of the primary leg towards the frotn platform. Keep the shoulders and hips aligned and stable through the entire movement. Tension must be kept on the primary leg. Constant tension must be kept on the bungee cord. Leg can be slightly behind or in front of the hip, as long as the hip is maintaining alignment, stacked on the bottom hip. Rest the head on the bottom bicep to maintain length in the neck. MODIFICATIONS: 1) Drop the Bungee Cord 2) Limit range of motion VARIATIONS: 1) Drawing the knee in and out 2) Side Plank lateral bungee

Answer 3

SPIDER KICKS SPRINGS: At least 1 Red BASIC BODY POSITION: Kneeling on the carriage, facing the side. Place the knee of the supporting leg on the carriage behind the centerline. Align the foot of the primary leg on the handlebar (T-Bar Position / Curved Handlebars). Hands are on the side of the carriage. TIME: At least 2 minutes. PRIMARY MUSCLES: Hamstrings, Glutes, Quads SECONDARY MUSCLES: Abdominals, Triceps, Shoulders MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Face the side of the room with hands on the side rail of the carriage. Place primary foot on the foot pad or C-curved bar closest to the direction you are facing. Secondary knee should be on the number 6 of the carriage. Press into the primary foot extending the leg for 4...3...2...1 and bend the knee back in for 4...3...2...1 ADDITIONAL CUES: Keep shoulders stacked on top of wrists. Externally rotate and lift the primary knee upwards. Pull your working side hip back. Try to keep ease in the arms, using them just as support. Maintain a long spine and tabletop position. Use the other foot pad for more accessibility in the position. ACTION WORDS: Press * Push through the heel * Extend * Resist CONSIDERATIONS: Best performed on the Megaformer with the handlebars in 4th Position. Keep constant tension on the back of the primary leg and on the springs throughout the entire movement. The spine should stay long and stabilized throughout the movement. Abdominals are engaged to support the spine. The knee of the supporting leg should be directly below the hip for proper alignment. The arms and abdominals serve as a secondary mover. MODIFICATIONS: 1) Bar in 3rd Position 2) Side Leg Press 3) Limit range of motion VARIATIONS: 1) Bring the knee of the supporting leg closer to the front to increase the tension 2) Flying Spider Kicks

Answer 4

FLYING SPIDER KICKS SPRINGS: At least 1 Red BASIC BODY POSITION: Kneeling on the carriage, facing the side. Place the knee of the supporting leg on the carriage behind the centerline. Align the foot of the primary leg on the handlebar (T-Bar Position / Curved Handlebars). Hands are on the side of the carriage. Press the foot of the supporting leg against the carriage rail and lift the knee off of the carriage. Maintain a long spine and tabletop position as the bottom knee is "flying" off the carriage. TIME: At least 2 minutes. PRIMARY MUSCLES: Hamstrings, Glutes, Quads SECONDARY MUSCLES: Abdominals, Triceps, Shoulders MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Face the side of the room with hands on the side rail of the carriage. Place primary foot on the foot pad or C-curved bar closest to the direction you are facing. Secondary knee should be on the number 6 of the carriage. Press the secondary toes into the carriage rail and "fly" the knee off the carriage. Press into the primary foot extending the leg for 4...3...2...1 and bend the knee back in for 4...3...2...1 ADDITIONAL CUES: Keep shoulders stacked on top of wrists. Externally rotate and lift the primary knee upwards. Pull your working side hip back. Maintain a long spine and tabletop position as the bottom knee is "flying" off the carriage. Try to keep ease in the arms, using them just as support. Use the other foot pad for more accessibility in the position. ACTION WORDS: Press * Push through the heel * Extend * Resist CONSIDERATIONS: Best performed on the Megaformer with the handlebars in 4th Position. Keep constant tension on the back of the primary leg and on the springs throughout the entire movement. The spine should stay long and stabilized throughout the movement. Abdominals are engaged to support the spine. The knee of the supporting leg should be directly below the hip for proper alignment. The arms and abdominals serve as a secondary mover. MODIFICATIONS: 1) Bar in 3rd Position 2) Side Leg Press 3) Limit range of motion VARIATIONS: 1) Bring the knee of the supporting leg closer to the front to increase the tension 2) Flying Spider Kicks

Answer 5

MEGA DONKEY KICKS SPRINGS: At least 1 Red BASIC BODY POSITION: Kneeling on the carriage, facing the back. Hands are on the carriage, either in the pockets or at the back edge of the carriage. Spine is long and aligned with the centerline. The foot of the primary leg is aligned, heel to toe, on the handlebar (T-Bar Position / Curved Handlebar). Knee and toes point the same direction, out to the side. TIME: At least 2 minutes. PRIMARY MUSCLES: Glutes, Quads SECONDARY MUSCLES: Abdominals, Triceps, Shoulders MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Face the back of the room with hands on the third red line of the carriage. Place primary foot on the foot pad or C-curved bar. Secondary knee should be underneath your supporting hip on the carriage. Press into the primary foot extending the leg for 4...3...2...1 and bend the knee back in for 4...3...2...1 ADDITIONAL CUES: Keep shoulders stacked on top of wrists. Externally rotate and lift the primary knee upwards. Keep tension on the primary leg the entire time. Pull your working side hip back. Try to keep ease in the arms, using them just as support. Maintain a long spine and tabletop position. ACTION WORDS: Press * Push through the heel * Extend * Resist CONSIDERATIONS: Best performed on the Megaformer with the handlebars in 4th Position. Keep constant tension on the back of the primary leg and on the springs throughout the entire movement. The spine should stay long and stabilized throughout the movement. Abdominals are engaged to support the spine. The knee of the supporting leg should be directly below the hip for proper alignment. MODIFICATIONS: 1) Bar in 3rd Position 2) Side Leg Press 3) Limit range of motion VARIATIONS: 1) Bring the knee of the supporting leg closer to the front to increase the tension 2) Flying Mega Donkey Kicks

Answer 6

FLYING MEGA DONKEY KICKS SPRINGS: At least 1 Red BASIC BODY POSITION: Kneeling on the carriage, facing the back. Hands are on the carriage, either in the pockets or at the back edge of the carriage. Spine is long and aligned with the centerline. The foot of the primary leg is aligned, heel to toe, on the handlebar (T-Bar Position / Curved Handlebar). Knee and toes point the same direction, out to the side. TIME: At least 2 minutes. PRIMARY MUSCLES: Glutes, Quads SECONDARY MUSCLES: Abdominals, Triceps, Shoulders MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Face the back of the room with hands on the third red line of the carriage. Place primary foot on the foot pad or C-curved bar. Secondary knee should be underneath your supporting hip on the carriage. Tuck the support toes and hovering the supporting knee off the carriage. Press into the primary foot extending the leg for 4...3...2...1 and bend the knee back in for 4...3...2...1 ADDITIONAL CUES: Keep shoulders stacked on top of wrists. Externally rotate and lift the primary knee upwards. Pull your working side hip back. Try to keep ease in the arms, using them just as support. Maintain a long spine and tabletop position. ACTION WORDS: Press * Push through the heel * Extend * Resist CONSIDERATIONS: Best performed on the Megaformer with the handlebars in 4th Position. Keep constant tension on the back of the primary leg and on the springs throughout the entire movement. The spine should stay long and stabilized throughout the movement. Abdominals are engaged to support the spine. The knee of the supporting leg should be directly below the hip for proper alignment. MODIFICATIONS: 1) Bar in 3rd Position 2) Side Leg Press 3) Limit range of motion VARIATIONS: 1) Bring the knee of the supporting leg closer to the front to increase the tension 2) Mega Donkey Kicks

Answer 7

SIDE LYING LEG PRESS ON FOOTBAR SPRINGS: At least 1 Red and 2 Yellow BASIC BODY POSITION: Lying on the side, align the side of the body behind the carriage centerline. Place the foot of the primary leg on the handlebar (T-Bar Position) aligning the foot heel to toe on the handlebar. TIME: At least 2 minutes. PRIMARY MUSCLES: Glutes SECONDARY MUSCLES: Quads, Hamstrings MUSCLE ACTION: Pushing LEVEL: Basic SET-UP CUES: Lie on your side facing the side of the room. Slide bottom shoulder against the S-strap. Place primary foot on the foot pad or C-curved bar. Press into the primary foot extending the leg for 4...3...2...1 and bend the knee back in for 4...3...2...1 ADDITIONAL CUES: Keep shoulders and hips stacked to maintain alignment. Arm of the primary arm can support holding onto the carriage. Press into the heel of the primary foot. Lift through the supporting side of your waist, creating space between your oblique and the carriage. Maintain a long spine, parallel to the vertical white line. Bottom leg can be bent for more support or straight to increase full body engagement. ACTION WORDS: Press * Push through the heel * Extend * Resist * Knee over ankle CONSIDERATIONS: Best performed on the Megaformer with the handlebars in 4th Position. Keep constant tension on the back of the primary leg and on the springs throughout the entire movement. The spine should stay long and stabilized throughout the movement. Stay conscious of the knee, ankle, and hip alignment. Do not rest when the carriage comes back in towards the front platform. MODIFICATIONS: 1) Bar in 3rd Position 2) Move body further away from the front 3) Limit range of motion VARIATIONS: 1) Move body closer to the front to increase the tension

Answer 8

SIDE LYING LEG PRESS WITH FOOTSTRAP SPRINGS: At least 1 red BASIC BODY POSITION: Place the foot of the primary leg in the footstrap then lie on the side, aligning the side of the body behind the carriage centerline. TIME: At least 2 minutes. PRIMARY MUSCLES: Glutes SECONDARY MUSCLES: Quads, Hamstrings MUSCLE ACTION: Pushing LEVEL: Basic SET-UP CUES: Lie on your side facing the side of the room. Slide bottom shoulder against the S-strap. Place primary arch of foot in the long back strap. Press into the primary foot extending the leg for 4...3...2...1 and bend the knee back in for 4...3...2...1 ADDITIONAL CUES: Keep shoulders and hips stacked to maintain alignment. Arm of the primary side can support holding onto the carriage. Press into the heel of the primary foot. Lift through the supporting side of your waist, creating space between your oblique and the carriage. Maintain a long spine, parallel to the vertical white line on carriage. Bottom leg can be bent for more support or straight to increase full body engagement. ACTION WORDS: Press * Kick * Push through the heel * Extend * Resist * Knee over ankle CONSIDERATIONS: Keep constant tension on the back of the primary leg and on the springs throughout the entire movement. The spine should stay long and stabilized throughout the movement. Shoulders and hips are stacked. Stay conscious of the knee, ankle, and hip alignment. Do not rest when the carriage comes back in towards the front platform. MODIFICATIONS: 1) Move body further away from the front 2) Drop the footstrap 3) Limit range of motion VARIATIONS: 1) Move body closer to the front to increase the tension 2) Variations on leg movements

Answer 9

SIDE LYING LEG SWEEP WITH FOOTSTRAP SPRINGS: At least 4 yellows BASIC BODY POSITION: Place the foot of the primary leg in the footstrap then lie on the side, aligning the side of the body behind the carriage centerline. TIME: At least 2 minutes. PRIMARY MUSCLES: Glutes SECONDARY MUSCLES: Quads, Hamstrings MUSCLE ACTION: Pushing LEVEL: Basic SET-UP CUES: Lie on your side facing the side of the room. Slide bottom shoulder against the S-strap. Place primary arch of foot in the long back strap. Press into the primary foot extending the leg. Sweep the leg foward for 4...3...2...1 and press the leg back for 4...3...2...1 ADDITIONAL CUES: Keep shoulders and hips stacked to maintain alignment. Arm of the primary side can support holding onto the carriage. Press into the heel of the primary foot and maintain length in the primary leg. Lift through the supporting side of your waist, creating space between your oblique and the carriage. Maintain a long spine, parallel to the vertical white line on carriage. Bottom leg can be bent for more support or straight to increase full body engagement. ACTION WORDS: Press * Kick * Push through the heel * Extend * Resist * Knee over ankle CONSIDERATIONS: Keep constant tension on the back of the primary leg and on the springs throughout the entire movement. The spine should stay long and stabilized throughout the movement. Shoulders and hips are stacked. Stay conscious of the knee, ankle, and hip alignment. Do not rest when the carriage comes back in towards the front platform. MODIFICATIONS: 1) Move body further away from the front 2) Drop the footstrap 3) Limit range of motion VARIATIONS: 1) Move body closer to the front to increase the tension 2) Variations on leg movements

Answer 10

CLAMSHELL SPRINGS: At least 1 red BASIC BODY POSITION: Place the foot of the primary leg in the foot strap then lie on the side, aligning the side of the body behind the carriage center line. LAGREE WEST VARIATION: Place the strap over the primary thigh with heavier spring tension. TIME: At least 2 minutes. PRIMARY MUSCLES: Glute Med SECONDARY MUSCLES: Quads, Hamstrings MUSCLE ACTION: Pushing LEVEL: Basic SET-UP CUES: Lie on your side facing the side of the room. Slide bottom shoulder against the S-strap. Place primary arch or ball of foot in the long back strap. Keeping the heels together, lift the primary leg for 4...3...2...1 and draw the knee back down for 4...3...2...1 ADDITIONAL CUES: Keep shoulders and hips stacked to maintain alignment. Thighs on a 45 degree angle down from the hip and heels in line with the sitz bones. Arm of the primary side can support holding onto the carriage. Press into the cable and keep the carriage still. Lift through the supporting side of your waist, creating space between your oblique and the carriage. Maintain a long spine, parallel to the vertical white line on carriage. Bottom leg can be bent for more support or straight to increase full body engagement. ACTION WORDS: Press * Kick * Push through the heel * Extend * Resist * Knee over ankle CONSIDERATIONS: Keep constant tension on the back of the primary leg and on the springs throughout the entire movement. The spine should stay long and stabilized throughout the movement. Shoulders and hips are stacked. Stay conscious of the knee, ankle, and hip alignment. MODIFICATIONS: 1) Move body further away from the front 2) Drop the footstrap 3) Limit range of motion VARIATIONS: 1) Move body closer to the front to increase the tension 2) Variations on leg movements

Answer 11

BROKEN CLAM SPRINGS: At least 1 red BASIC BODY POSITION: Place the foot of the primary leg in the foot strap then lie on the side, aligning the side of the body behind the carriage center line. LAGREE WEST VARIATION: Place the strap over the primary thigh with heavier spring tension. TIME: At least 2 minutes. PRIMARY MUSCLES: Glute Med SECONDARY MUSCLES: Quads, Hamstrings MUSCLE ACTION: Pushing LEVEL: Basic SET-UP CUES: Lie on your side facing the side of the room. Slide bottom shoulder against the S-strap. Place primary arch or ball of foot in the long back strap. Lift the primary leg for 4...3...2...1 and draw the knee back down for 4...3...2...1 ADDITIONAL CUES: Keep shoulders and hips stacked to maintain alignment. Thighs on a 45 degree angle down from the hip and heels in line with the sitz bones. Arm of the primary side can support holding onto the carriage. Press into the cable and keep the carriage still. Lift through the supporting side of your waist, creating space between your oblique and the carriage. Maintain a long spine, parallel to the vertical white line on carriage. Allow the feet to separate while maintaining hip alignment. Bottom leg can be bent for more support or straight to increase full body engagement. ACTION WORDS: Press * Kick * Push through the heel * Extend * Resist * Knee over ankle CONSIDERATIONS: Keep constant tension on the back of the primary leg and on the springs throughout the entire movement. The spine should stay long and stabilized throughout the movement. Shoulders and hips are stacked. Stay conscious of the knee, ankle, and hip alignment. MODIFICATIONS: 1) Move body further away from the front 2) Drop the footstrap 3) Limit range of motion VARIATIONS: 1) Move body closer to the front to increase the tension 2) Variations on leg movements

Answer 12

STANDING OUTER THIGHS SPRINGS: At least 1 Red BASIC BODY POSITION: Facing the side, primary foot is on front platform under the Platform S-Strap. The other foot is on the carriage under the Front Carriage S-Strap. TIME: At least 2 minutes. PRIMARY MUSCLES: Abductors, Glutes SECONDARY MUSCLES: Abdominals MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Face the side of the room with primary leg on the front platform. Place primary foot under the S-strap on the platform and secondary foot under the carriage S-strap. Press the carriage out while hinging at the hips for 4...3...2...1 and draw the carriage in and lift the torso to stand for 4...3...2...1 ADDITIONAL CUES: Keep spine extended and core supported while hinging. Press equally with both legs as the carriage moves out. Keep tension on the springs and adductors the entire time. Keep the legs straight and core engaged throughout. Arms can be extended horizontal from the shoulders or on the hips. ACTION WORDS: Press * Slide * Push * Glide CONSIDERATIONS: Keep the body weight is centered so that tension is felt on both legs. Tension should be felt through the sides of the thighs up to the glutes. The trunk is stable throughout the entire set. Hips and shoulders stay square to the facing side. Keep constant tension on the springs throughout the entire movement. The Straps will prevent the feet from sliding. MODIFICATIONS: 1) Wider stance to lessen the tension 2) Limit range of motion VARIATIONS: 1) Narrower stance to increase the tension 2) Isometric Hold

Answer 13

SKATER SPRINGS: At least 1 Red BASIC BODY POSITION: Facing the side, primary foot is on front platform under the Platform Strap. The other foot is on the carriage under the Front Carriage Strap. TIME: At least 2 minutes. PRIMARY MUSCLES: Abductors, Glutes SECONDARY MUSCLES: Quads, Hamstrings MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Face the side of the room with primary leg on the front platform. Place primary foot on the edge of the platform and secondary foot on the edge of the carriage. Press the carriage out and lower into a squat. Press the secondary leg towards straight for 4...3...2...1 and resist the carriage in for 4...3...2...1. ADDITIONAL CUES: Stabilize the primary leg in an isometric hold and slowly extended the secondary leg. Keep tension on the springs and distance from the front platform the entire time. Keep the spine straight and core engaged throughout. ACTION WORDS: Press * Slide * Push * Glide * Squat CONSIDERATIONS: The Skating can also be performed pressing from the leg on the platform. Keep the body weight is centered so that tension is felt on both legs. The primary leg is in an isometric hold the entire time. Keep the hips low and the spine straight. There is no shifting back and forth or up and down in the hips. The trunk must stay stable throughout the entire set. Hips and shoulders stay square to the facing side. Keep constant tension on the back of the thighs and springs throughout the entire movement. Do not stand or rest when the carriage comes back in. The S-Straps will prevent the feet from sliding. Utilize the handlebars and Red Pole for stability and form. MODIFICATIONS: 1) Wider stance to lessen the tension 2) Limit range of motion VARIATIONS: 1) Narrower stance to increase the tension 2) Pressing from the leg on the platform

Answer 14

BABY SKATER SPRINGS: At least 1 Red BASIC BODY POSITION: Facing the side, primary foot is on the narrow edge of front platform. The other foot is at the front edge the carriage. TIME: At least 2 minutes. PRIMARY MUSCLES: Abductors, Glutes SECONDARY MUSCLES: Quads, Hamstrings MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Face the side of the room with primary leg on the front platform. Place primary foot on the edge of the platform and secondary foot on the edge of the carriage. Press the carriage out and lower into a squat. Press the secondary leg towards straight for 4...3...2...1 and resist the carriage in for 4...3...2...1. ADDITIONAL CUES: Stabilize the primary leg in an isometric hold and slowly extended the secondary leg. Keep tension on the springs and distance from the front platform the entire time. Keep the spine straight and core engaged throughout. ACTION WORDS: Press * Slide * Push * Glide * Squat CONSIDERATIONS: The Skating can also be performed pressing from the leg on the platform. Keep the body weight is centered so that tension is felt on both legs. The primary leg is in an isometric hold the entire time. Keep the hips low and the spine straight. There is no shifting back and forth or up and down in the hips. The trunk must stay stable throughout the entire set. Hips and shoulders stay square to the facing side. Keep constant tension on the back of the thighs and springs throughout the entire movement. Do not stand or rest when the carriage comes back in. The S-Straps will prevent the feet from sliding. Utilize the handlebars and Red Pole for stability and form. MODIFICATIONS: 1) Wider stance to lessen the tension 2) Limit range of motion VARIATIONS: 1) Narrower stance to increase the tension 2) Pressing from the leg on the platform

Answer 15

SIDE KICKS SPRINGS: At least 1 Red BASIC BODY POSITION: Facing the side, primary foot is on floor in front of the platform. Other foot is at the front edge of the carriage. TIME: At least 2 minutes. PRIMARY MUSCLES: Abductors, Glutes SECONDARY MUSCLES: Quads, Hamstrings MUSCLE ACTION: Pushing LEVEL: Intermediate SET-UP CUES: Face the side of the room with primary leg on the floor in front platform. Place secondary foot on the edge of the carriage. Lower into a squat on the primary leg. Hinge the body forward reaching for the platform with the primary arm. Press the secondary leg towards straight for 4...3...2...1 and resist the carriage in for 4...3...2...1. ADDITIONAL CUES: Stabilize the primary leg in an isometric hold and slowly extended the secondary leg. Keep tension on the springs and distance from the front platform the entire time. Keep the spine straight and core engaged throughout. ACTION WORDS: Press * Plant * Extend * Kick * Squat * Knee over the ankle CONSIDERATIONS: The primary leg is in an isometric hold the entire time. Though this leg is not the primary mover, it is the target muscle / primary focus of the exercise. Maintain a squat position with the knee behind the toes. Keep the hips low and the spine straight. There is no shifting back and forth or up and down in the torso or hips. The trunk must stay stable throughout the entire set. Hips and shoulders stay square to the facing side. Keep constant tension on the springs throughout the entire movement. Do not stand or rest when the carriage comes back in. Angle of the body might vary for length of torso. Adjust foot on the floor closer or further from the machine to adjust tension. MODIFICATIONS: 1) Adjust hand position on machine to stabilize the body 2) Skating 3) Limit range of motion VARIATIONS: 1) Add more tension

Answer 16

STANDING INNER THIGHS SPRINGS: At least 1 Yellow BASIC BODY POSITION: Facing the side, primary foot is on front platform and the toes of the secondary leg are on the Carriage at the first Red Line. TIME: At least 60 seconds. PRIMARY MUSCLES: Adductors, Glutes SECONDARY MUSCLES: Core MUSCLE ACTION: Pulling LEVEL: All SET-UP CUES: Step your working foot on tot he front platform and other foot on the number 3. Turn to the side and place your feet parallel. Stand up tall and soften your knees. Begin to press the carriage open for 4...3...2...1 and pull it back in for 4...3...2...1 ADDITIONAL CUES: Keep your shoulders over your hips. Keep a line long from your heels to the crown of your head. Relax your glutes Place your hands on your hips or in front of your chest. Look directly forward ACTION WORDS: Pull * Draw * Lengthen * Squeeze CONSIDERATIONS: Keep the body weight is centered so that the tension is felt on both legs. Spine is straight throughout the movement. Do not lean forward or back—Shoulders stay over the hips. Shoulders and hips are square to the facing side. Soften knees to ease pressure on tailbone or joints. Do not over-extend the knees as the carriage travels open. BODY ADJUSTMENTS: Feet closer or further apart to adjust the tension. MODIFICATIONS: 1) Narrow stance to increase support 2) Kneeling Inner Thighs 3) Red Pole for balance 4) Limit range of motion 5) Add additional Yellow Spring(s) VARIATIONS: 1) Wider stance to lessen the tension 2) Reverse Standing Inner Thighs 3) Reverse Kneeling Inner Thighs

Answer 17

REVERSE STANDING INNER THIGHS SPRINGS: At least 1 Yellow BASIC BODY POSITION: Standing on the back platform facing the side with the Red Cable. Draw the carriage in towards the back platform. Primary foot stays on the back platform and the foot of the secondary leg on the carriage at the back Red Line or S- Strap. TIME: At least 60 seconds. PRIMARY MUSCLES: Adductors SECONDARY MUSCLES: Abs MUSCLE ACTION: Pulling LEVEL: Advanced except Pre/Post Natal SET-UP CUES: Step your working foot on to the back platform and other foot on the carriage back s-strap. Pick up the corresponding red cable. Turn to the side and place your feet parallel. Stand up tall and soften your knees. Begin to press the carriage open for 4...3...2...1 and pull it back in for 4...3...2...1 ADDITIONAL CUES: Keep your shoulders over your hips. Keep a line long from your heels to the crown of your head. Relax your glutes. Use the red cable as much as you need for support. Look directly forward. ACTION WORDS: Pull * Draw * Lengthen * Squeeze CONSIDERATIONS: Keep the body weight is centered so that the tension is felt on both legs. Spine is straight throughout the movement. Do not lean forward or back—Shoulders stay over the hips. Shoulders and hips are square to the facing side. Soften knees to ease pressure on tailbone or joints. Do not over-extend the knees as you open the legs. BODY ADJUSTMENTS: Feet closer or further apart to adjust the tension. MODIFICATIONS: 1) Narrow stance to lessen the tension 2) Reverse Kneeling Inner Thighs 3) Standing Inner Thighs 4) Limit range of motion VARIATIONS: 1) Wider stance to increase the resistance 2) No red cable PRE/POST-NATAL: Do Standing Inner Thighs

Answer 18

REVERSE KNEELING INNER THIGHS SPRINGS: At least 1 Yellow BASIC BODY POSITION: Facing the side, primary leg is kneeling is on back platform and the knee of the secondary leg is on the carriage s-strap. TIME: At least 60 seconds. PRIMARY MUSCLES: Adductors SECONDARY MUSCLES: Abs MUSCLE ACTION: Pulling LEVEL: Intermediate except Pre/Post Natal SET-UP CUES: Turn to the side. Place your working side knee on the back platform and the other on the carriage s-strap. Stack your shoulders over your knees. Begin to press the carriage open for 4...3...2...1 and pull it back in for 4...3...2...1 ADDITIONAL CUES: Keep your hips forward and neutral. Keep your knees parallel. Keep a line long from your knees to the crown of your head. Relax your glutes. Place your hands in front of your chest/on hips. Look directly forward. ACTION WORDS: Pull * Draw * Lengthen * Squeeze CONSIDERATIONS: Keep the body weight is centered so that the tension is felt on both legs. Spine is neutral throughout the movement. Do not lean forward or back—Shoulders stay over the hips. Shoulders and hips are square to the facing side. BODY ADJUSTMENTS: Knees closer or further apart to adjust the tension. MODIFICATIONS: 1) Narrow stance to lessen the tension 2) Use the Red Cable for support 3) Limit range of motion VARIATIONS: 1) Wider stance to increase the resistance 2) No red cable PRE/POST-NATAL: Do Standing or Kneeling Inner Thighs

Answer 19

(LIGHT/INNER THIGH) SQUAT SPRINGS: At least 1 Yellow BASIC BODY POSITION: Facing the side, one foot is on the front platform, while the other foot is on the carriage at the first red line. TIME: At least 2 minutes. PRIMARY MUSCLES: Quads, Hamstrings, Glutes SECONDARY MUSCLES: Adductors, Core MUSCLE ACTION: Pushing * Pulling (through the back of the legs) LEVEL: All SET-UP CUES: Step your working foot on tot he front platform and other foot on the number 3. Turn to the side and place your feet parallel. Stand up tall and soften your knees. Hold the carriage off the front platform and start to bend your knees for 4...3...2...1 and stand back up for 4...3...2...1 ADDITIONAL CUES: Keep your shoulders over your hips. Keep a line long from your heels to the crown of your head. Relax your glutes Place your hands on your hips or in front of your chest. Look directly forward ACTION WORDS: Press * Push * Stabilize * Pull * Lift CONSIDERATIONS: On a light spring load, the inner thighs are working to hold the carriage stationary. Keep constant tension on the legs and on the springs throughout the entire movement. Lower back stays in a neutral position throughout the movement. Spine stays straight. Stay conscious of the knee above the ankle alignment. Abdominals are engaged keeping the navel pulling to the back of the spine. BODY ADJUSTMENTS: Feet closer or further apart to adjust the tension. MODIFICATIONS: 1) Narrow stance to increase support 2) Red Pole for balance 3) Limit range of motion 4) Add additional Yellow Spring(s) VARIATIONS: 1) Pulses 2) Feet further apart to lighten the tension 3) Sumo Squats

Answer 20

SUPER SQUAT SPRINGS: At least 1 Yellow BASIC BODY POSITION: Standing on the back platform facing the side with the Red Cable. Draw the carriage in towards the back platform. Primary foot stays on the back platform and the foot of the secondary leg on the carriage at the back Red Line or S- Strap. TIME: At least 60 seconds. PRIMARY MUSCLES: Quads, Hamstrings, Glutes SECONDARY MUSCLES: Adductors, Core MUSCLE ACTION: Stabilizing * Pulling (through the back of the legs) LEVEL: Advanced except Pre/Post Natal SET-UP CUES: Step your working foot on to the front platform and other foot on the number 3. Turn to the side and place your feet parallel. Stand up tall and slide the carriage out hip distance or slightly further, hold it there. Begin to bend into a squat for 4...3...2...1 and stand up for 4...3...2...1 ADDITIONAL CUES: Keep your chest lifted. Keep your knees behind your toes. Squeeze your glutes to stand up. Place your hands on your hips or in front of your chest. Look directly forward. ACTION WORDS: Stabilize * Pull * Lift CONSIDERATIONS: On a light spring load, the inner thighs are working to hold the carriage stationary. Keep constant tension on the legs and on the springs throughout the entire movement. Lower back stays in a neutral position throughout the movement. Hips sit back. Spine stays straight. Stay conscious of the knee behind the toes alignment. Abdominals are engaged keeping the navel pulling to the back of the spine. BODY ADJUSTMENTS: Feet closer or further apart to adjust the tension. MODIFICATIONS: 1) Narrow stance to increase support 2) Red Pole for balance 3) Limit range of motion 4) Add additional Yellow Spring(s) VARIATIONS: 1) Pulses 2) Feet closer together to lighten the tension 3) Super Sumo Squats

Answer 21

NARROW SQUAT SPRINGS: At least 1 Red BASIC BODY POSITION: Facing the side, one foot is on the edge of the front platform, while the other foot is on the 1 on the carriage. TIME: At least 2 minutes. PRIMARY MUSCLES: Quads, Hamstrings, Glute Med SECONDARY MUSCLES: Adductors MUSCLE ACTION: Pushing LEVEL: Basic SET-UP CUES: Face the side of the room with primary leg on the front platform and secondary leg on the carriage. Press the carriage out against the tension. Bend the knees and lower into a squat for 4...3...2...1 and stand up for 4...3...2...1 ADDITIONAL CUES: Keep distance between the carriage and platform the entire time. Press equally with both legs to hold the carriage out. Keep the legs and core engaged throughout. ACTION WORDS: Press * Push * Stabilize * Pull * Lift CONSIDERATIONS: Stand on the front platform of the machine and face the side. Keep one foot on the front platform and place the other foot on the carriage. Press the carriage open at about hip-distance apart and keep the body weight centered so that the tension is felt equally on both legs. The carriage remains stationary throughout the entire movement. MODIFICATIONS: 1) Squats on the platform or floor 2) Limit range of motion VARIATIONS: 1) Feet closer / Press the carriage wider to increase the tension of the springs 2) Baby Skater 3) Isometric Hold

Answer 22

HEAVY SQUATS SPRINGS: At least 1 Red BASIC BODY POSITION: Facing the side, one foot is on the front platform, while the other foot is on the carriage. TIME: At least 2 minutes. PRIMARY MUSCLES: Quads, Hamstrings, Glute Med SECONDARY MUSCLES: Adductors MUSCLE ACTION: Pushing LEVEL: Basic SET-UP CUES: Face the side of the room with primary leg on the front platform and secondary leg on the carriage. Press the carriage out hip distance apart. Bend the knees and lower into a squat for 4...3...2...1 and stand up for 4...3...2...1 ADDITIONAL CUES: Keep distance between the carriage and platform the entire time. Press equally with both legs to hold the carriage out. Keep the legs and core engaged throughout. ACTION WORDS: Press * Push * Stabilize * Pull * Lift CONSIDERATIONS: Stand on the front platform of the machine and face the side. Keep one foot on the front platform and place the other foot on the carriage. Press the carriage open at about hip-distance apart and keep the body weight centered so that the tension is felt equally on both legs. The carriage remains stationary throughout the entire movement. MODIFICATIONS: 1) Squats on the platform or floor 2) Limit range of motion VARIATIONS: 1) Feet closer / Press the carriage wider to increase the tension of the springs

Answer 23

HAMSTRING CURLS SPRINGS: At least 1 Yellow BASIC BODY POSITION: Lying face-up on the carriage with the handlebars in crossbar position. Place the heels on the handlebars and elevate the hips into a bridge position. TIME: At least 2 minutes. PRIMARY MUSCLES: Hamstrings, Glutes SECONDARY MUSCLES: Abdominals MUSCLE ACTION: Pulling LEVEL: Intermediate SET-UP CUES: Lying face up on the carriage with handlebars in the crossbar position. Place heels on the handbars and elevate hips into a bridge position. Press into the heels and extend the legs for 4...3...2...1 and bend the knees and pull the carriage for 4...3...2...1 ADDITIONAL CUES: Draw the ribs down towards the hips and keep the core engaged. Extend the legs, pressing the carriage out. Press the arms into the carriage to support the bridging. Keep head on the carriage and back of the neck long. ACTION WORDS: Pull * Draw * Squeeze * Bridge Position * Curl * Flex CONSIDERATIONS: Keep the body in a bridge position. The hands may be used to support the hips and lower back. Engage the glutes and abdominals to maintain a straight line from the knees, to the hips, and the shoulders. Knees and toes point the same direction– Do not let the knees bow out to the sides. Spring tension should stay light as the backs of the legs are being targeted by using a pulling motion. More tension will be more supportive, but too much tension will change the nature of this exercise to a pressing exercise. MODIFICATIONS: 1) Move body closer to handlebars 2) Handlebars in 4th Position 3) Use hands to support hips in bridge position 4) Limit range of motion VARIATIONS: 1) Move body further away from handlebars 2) 1-Leg Hamstring Curl

Answer 24

MEGA HAMSTRING CURLS SPRINGS: At least 1 Yellow BASIC BODY POSITION: Sitting on the Back Platform facing the front, place the heels on the carriage. Sliding the body towards the front of the machine, place the head and shoulder blades on the Back Platform. TIME: At least 2 minutes. PRIMARY MUSCLES: Hamstrings, Glutes SECONDARY MUSCLES: Abdominals, Gastrocnemius MUSCLE ACTION: Pulling LEVEL: Advanced SET-UP CUES: Place shoulders and head on the back platform and heels over the rear S-strap on the carriage or in the eyelets. Using the handles to assist you and lift hips to the bridge position Extend the legs moving the carriage away for 4...3...2...1 and bend the knees and pull the carriage in for 4...3...2...1 ADDITIONAL CUES: Draw the ribs down towards the hips and keep the core engaged. Extend the legs, pressing the carriage out and draw in using the hamstrings and glutes. Press the arms into the carriage to support the bridging. Keep head on the carriage and back of the neck long. ACTION WORDS: Pull * Draw * Squeeze * Bridge Position * Curl * Flex CONSIDERATIONS: Keep the body in a bridge position. The hands may be used to support the hips and lower back. Engage the glutes and abdominals to maintain a straight line from the knees, to the hips, and the shoulders. Knees and toes point the same direction– Do not let the knees bow out to the sides. Spring tension should stay light as the backs of the legs are being targeted by using a pulling motion. More tension will be more supportive, but too much tension will change the nature of this exercise to a pressing exercise. MODIFICATIONS: 1) Move body closer to handlebars 2) Handlebars in 4th Position 3) Use hands to support hips in bridge position 4) Limit range of motion VARIATIONS: 1) Move body further away from handlebars 2) 1-Leg Hamstring Curl

Answer 25

REVERSE MEGA HAMSTRING CURLS SPRINGS: At least 1 Yellow BASIC BODY POSITION: Sit on the carriage facing the back. Place the feet underneath the Back Platform Strap. Head and Shoulder Blades are on the carriage. Elevate the hips into bridge position. TIME: At least 60 seconds. PRIMARY MUSCLES: Hamstrings, Glutes SECONDARY MUSCLES: Abdominals, Gastrocnemius MUSCLE ACTION: Pulling LEVEL: Advanced SET-UP CUES: Facing the back, sitting on the rear edge of the carriage. Tuck the feet under the S-strap on the back platform and lay back onto the carriage. Using the arms to assist you and lift hips to the bridge position. Extend the legs pressing the carriage out for 4...3...2...1 and bend the knees and pull the carriage in for 4...3...2...1 ADDITIONAL CUES: Draw the ribs down towards the hips and keep the core engaged. Extend the legs, pressing the carriage out and draw in using the hamstrings and glutes. Keep head on the carriage and back of the neck long. ACTION WORDS: Pull * Draw * Squeeze * Bridge Position * Curl * Flex CONSIDERATIONS: This is best performed on the Megaformer with the S-Strap on the Back Platform. Keep the body in a bridge position. Be sure both the head and shoulder blades are supported by the carriage. Engage the glutes and abdominals to maintain straight line from the knees to the shoulders. Knees and toes point the same direction. The trunk remains stationary. Hips and shoulders square. MODIFICATIONS: 1) Move body closer to the back of the carriage 2) Hamstring Leg Curls on the front 3) Use hands to support hips in bridge position or lower the hips to the carriage 4) Limit range of motion VARIATIONS: 1) 1-Leg Reverse Mega Hamstring Curl 2) Move body closer to the front of the carriage

Answer 26

SINGLE LEG SQUAT SPRINGS: At least 2 Yellow - 1 red BASIC BODY POSITION: Facing on the back platform with the red cables, the primary foot is on the back platform, while the secondary foot is hanging behind the platform. TIME: At least 2 minutes. PRIMARY MUSCLES: Quads, Hamstrings, Glutes SECONDARY MUSCLES: Core MUSCLE ACTION: Pulling LEVEL: All SET-UP CUES: Stand on the back platform with the red cables Primary foot on to the back platform and other foot behind the back platform. Bend the primary leg for 4...3...2...1 and lengthen back up for 4...3...2...1 ADDITIONAL CUES: Keep your shoulders only slightly in front of your hips. Keep the chest open and shoulders down the back. Soft bend in your primary leg even at the top. Keep both hip bones level and pointing straight forward. ACTION WORDS: Stabilize * Pull * Lift CONSIDERATIONS: Keep constant tension on the legs and on the springs throughout the entire movement. Lower back stays in a neutral position and chest stays lifted throughout the movement. Stay conscious of the primary knee standing bent to keep tension. Abdominals are engaged keeping the navel drawing in. If clients are feeling this in their lower back, light the spring load and lift range of motion. BODY ADJUSTMENTS: Spring can be light for a light burn or heavy for more full body engagement. MODIFICATIONS: 1) Lighten the spring load 2) Keep secondary leg on the platform 3) Limit range of motion VARIATIONS: 1) Pulses 2) Add a row of the arms 3) Lift and lower the back leg

Answer 27

DEADLIFT SPRINGS: At least 2 Yellow - 1 red BASIC BODY POSITION: Facing on the back platform with the red cables, the primary foot is on the back platform, while the secondary foot is hanging behind the platform. TIME: At least 2 minutes. PRIMARY MUSCLES: Hamstrings, Glutes SECONDARY MUSCLES: Core MUSCLE ACTION: Pulling LEVEL: All SET-UP CUES: Stand on the back platform with the red cables Primary foot on to the back platform and other foot behind the back platform. Tip forward from the hips while lifting the secondary leg back for 4...3...2...1 and lift back up for 4...3...2...1 ADDITIONAL CUES: Keep your shoulders in front of your hips. Keep the chest open and shoulders down the back. Soft bend in your primary leg. Keep both hip bones level and pointing down to the back platform. Keep gaze in tipping forward with your head and neck in line with your spine. ACTION WORDS: Stabilize * Pull * Lift CONSIDERATIONS: Keep constant tension on the legs and on the springs throughout the entire movement. Lower back stays in a neutral position throughout the movement. Spine stays straight. Stay conscious of the primary knee standing bent to keep tension. Abdominals are engaged keeping the navel drawing in. The lift in the secondary leg is determined by how high you can lift the leg while keeping the hips square. If clients are feeling this in their lower back, light the spring load and lift range of motion. BODY ADJUSTMENTS: Spring can be light for a light burn or heavy for more full body engagement. MODIFICATIONS: 1) Lighten the spring load 2) Keep secondary leg on the platform 3) Limit range of motion VARIATIONS: 1) Pulses 2) Add a row of the arms 3) Lift and lower the back leg

LOWER BODY Flashcards

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