Lower Body (Heavy)

Question 1

Bungee:

Transition Formula

Answer 1

In 15 seconds… bungee
in 12 seconds… bungee (right) foot, (left) knee platform
in 8 seconds… foot up and down
in 5 seconds… bungee
3,2,1 bungee around the arch of the (right) foot, (left) knee platform

Question 2

Bungee:

Action/Form

Answer 2

Action:
Foot of activated leg is in bungee loop
Forearms are down on carriage. Option to hold on handlebar or carriage for leverage
Gaze is past belly button to keep back rounded, core engaged, and spine protected
Send heel straight up in the air and squeeze glute to increase tension

Form:
Range of motion should be approximately 2 inches up and 2 inches down

Question 3

Heavy Squat:

Transition Formula

Answer 3

in 20 seconds... spring change
in 18 second... <25 classes 1 blue
25-50 1 blue 1 gray
50+ 1 blue 1 black
in 15 seconds... heavy squat
in 12 seconds... change springs: (right) foot SS platform, (left) foot carriage
in 8 second... knees bend
in 5 seconds... heavy squat
3,2,1 add your heavy springs (repeat spring load, 12 second line)

Question 4

Heavy Squat:

Action/Form

Answer 4

Action:

• Sit down half way, hips back, weight in heels, send carriage out until feet are about hip distance apart, push butt back, bend your knees, neutralize your spine.
• Push through heels, squeezing glutes to straighten legs 80% of the way (never locking out knees)

Form:
-Carriage stays in place and does not move as you squat up and down, weight is centered and balanced between each leg, tailbone tucked, chest up

Question 5

Heavy squat:

Modifications/Amplifications

Answer 5

Modifications:
Close the carriage to the platform slightly
Lighten the spring load

Amplifications:
Hands over head, add weights
Heavier spring load

Question 6

Standing Outer Thigh:
BLACK SIDE ONLY
Transition Formula

Answer 6

in 20 seconds… spring change
in 18 seconds… <25 classes 1 blue, 25-50 1 blue 1 gray, 50+ 1 blue 1 black
in 15 seconds… standing outer thigh
in 12 seconds… add heavy springs. (Right) foot SS platform
in 8 seconds… drive the carriage open
in 5 seconds…. standing outer thigh
3,2,1 add your heavy springs! (repeat spring load, repeat foot placement)

Question 7

Standing Outer Thigh:

Action/Form

Answer 7

Action:
Weight even in both heels. legs straight without locking knees
keeping your legs even between both legs, hinge forward at the hips and press into heels/outside edges of feet to send carriage away from platform as wide as possible.

Form:
Hinge slightly forward as you push carriage out, chest lifts as you restack, squeeze glutes, tuck tailbone
Eye gaze straight ahead to support balance

Question 8

Standing outer thigh:

Modifications/Amplifications

Answer 8

Modifications:
Offer pole for balance, lighter spring load

Amplifications:
Hands over head, add weights (over head), heavier spring load

Question 9

Squat Kick:
BLACK SIDE ONLY
Transition Formula

Answer 9

In 20 seconds… spring change
in 18 seconds… <25 classes 1 blue, 25-50 1 blue 1 gray 50+ 1 blue 1 gray
in 15 seconds… squat kick on the (right)
in 12 seconds… add heavy springs. (right) foot concrete, (left) foot edge of carriage
in 8 seconds… sit halfway
in 5 seconds… squat kick on the (right)
3,2,1 add your heavy springs (repeat spring load, repeat feet placement)

Question 10

Squat Kick:

Action/Form

Answer 10

Action:
Active leg on platform in 90 isometric hold. Weight is fully sifted to active side, tension is in outer glute
Send carriage away, keep as much tension as possible by not letting the carriage close to the platform

Form:
Keep chest proud, stay in isometric for as long as possible before breaking for effectiveness

Question 11

Split Squat Push:

Transition Formula

Answer 11

In 20 seconds… spring change
in 18 seconds… <25 classes 1 blue 25-50 1 blue 1 gray 50+ 1 blue 1 black
in 15 seconds… split squat push on the (right)
in 12 seconds… add heavy springs. (right) foot platform, (left) foot carriage
in 8 seconds… both knees at 90
in 5 seconds… split squat push on the (right)
3,2,1 add your heavy springs! (repeat spring load, repeat foot placement)

Question 12

Split Squat Push:

Action/Form

Answer 12

Action:
Weight is in heel of the forward leg, back heel high up against strap
keeping your front knee in line with your shin. lower at 90 isometric hold
while maintaining isometric hold in front of leg, extend back leg as far as possible, resisting carriage on way in

Form:
Lean torso forward, so shoulders are in line with front knee, abs engaged to support lower back
feet hip distance apart

Question 13

Split Squat Push:

Modifications/Amplifications

Answer 13

Modifications:
Fingertip weight on handlebar
Lighter spring load

Amplifications: hands lifted, add weights
Heavier spring load