Setup - Execution - Transition

{LEGS}

Setup - placement of hands, forearms, knees, toes

Execution - execution of breath and exercise, including cuing for proper form

Transition - ten second preparation of what’s to come

[Left / Right] [foot / toes] on the [front platform / back platform / carriage / floor]
[Left / Right] [foot / toes] on the [front platform / back platform / carriage / floor]

Starting with an [inhale / exhale] as you [push / bend] the [heel / foot / knees] [down / against] the [floor / platform / carriage]
[inhale / exhale] as you [push / bend] the [heel / foot / knees] [down / against] the [floor / platform / carriage]

In [#] seconds you’re going to [push / bend] the [carriage / knees] [out / in] [halfway out / under hips]

In [#] seconds the next exercise is [exercise name]
[hands] on the [front platform / back platform / carriage]
[knees/toes] on the [front platform / back platform / carriage]

NOTE: Cues for all legs will be for the target leg: Right.

To make leg exercises more spicy/ full body you can add arm exercises using the 3lb or 6lb dumbbells. Some examples are but not limited to Standing/Kneeling Inner Thighs, Light/ Heavy Squat, Platform/Carriage Lunge, Single Leg Squat, Well/Floor Lunge…

Arm exercises – Shoulder press, lateral raise, front raise, upright row, chest press, biceps curl, hammer curl, overhead triceps extension etc.….

Floor Lunge

In the front, facing the front

(Standard: 1 white spring)

(Modification: 2 white springs)

Setup

Start by standing on the right side of the Xformer
The right foot is on the floor and left foot is anchored in front of the back carriage strap, toes down and heels up
With your hands on your hip, behind your back, or in prayer position, bend the knees to lower your body down into a lunge position
Your right knee should be stacked right over the ankle at a 90-degree angle
Your left leg should be straight with a slight bend in your knee

Execution:

Exhale as you press down through your right heel to come up 95% so you don’t lock out your knees
Inhale as you sit back and down bending the knees to lower down into a lunge
Target muscle = Quadricep, glute, hamstring

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes when lunging
Let the knees collapse inwards towards the belly button

Modifications:

Turn the black handlebar outwards and fingertips on
Add a 2nd white spring

Variations:

Holds / pulses
Rebel Flamingo
Ski Jump
Leg Saw
Heel Raises
Hip Hinge
Twists (elbow to opposite knee)

Challenge:

Go slower or bring the foot on the carriage closer to the front to increase tension

Super Reverse Floor Lunge

In the back, facing the back

(Standard: 1 white spring)

Setup

Start by standing on the right side of the Xformer at the back of the machine
The right foot is on the floor and left foot is anchored behind the front carriage strap, toes down and heels up
With your hands on your hip, behind your back, or in prayer position, bend the knees to lower your body down into a lunge position
Your right knee should be stacked right over the ankle at a 90 degree angle
Your left leg should be straight with a slight bend in your knee

Execution:

Exhale as you press down through your right heel to come up 95% so you don’t lock out your knees
Inhale as you sit back and down bending the knees to lower down into a lunge
Target muscle = Quadricep, glute, hamstring

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes when lunging
Let the knees collapse inwards towards the belly button

Modifications:

Take one step back with the target foot on the floor to decrease tension)
Lift the handlebar up and right as support)

Variations:

Holds / pulses
Ski Jump
Leg Saw
Heel Raises

Challenge:

Go slower or take one step forward with the target leg to increase tension

Platform Lunge

In the front, facing the front

(Standard: 1 white spring)

(Modification: 2 white springs)

Setup

Start by standing on the front platform facing forward
The right foot is on the front platform and left foot is anchored behind you on the carriage, toes down and heels up
With your hands on your hip, behind your back, or in prayer position, bend the knees to lower your body down into a lunge position
Your right knee should be stacked right over the ankle at a 90 degree angle
Your left leg should be straight with a slight bend in your knee

Execution:

Exhale as you press down through your right heel to come up 95% so you don’t lock out your knees
Inhale as you sit back and down bending the knees to lower down into a lunge
Target muscle = Quadricep, glute, hamstring

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes when lunging
Let the knees collapse inwards towards the belly button

Modifications:

Move the placement of your back foot’s toes closer to the front edge of the carriage
Add a 2nd white spring
Fingertips on the stabilization pole in front of you

Suggestion is to keep the pole off to the left if your right legs is the working leg, so you don’t dump your weight into the pole

Variations:

Holds / pulses
Ski Jump
Platform Kick
Heel Raises
Back Kick
Split Squat Pulse
Hip Hinge
Twists (elbow to opposite knee)

Challenge:

Go slower or bring the foot on the carriage further back between the 1st and 2nd white line or on the 2nd white line

Carriage Lunge

In the front, facing the back

(Standard: 1 white spring)

(Modification: 2 white springs)

Setup

Start by standing on the front platform facing the back of the machine
The right foot is on the carriage and left foot stays behind you on the front platform, toes down and heels up
With your hands on your hip, behind your back, or in prayer position, bend the knees to lower your body down into a lunge position
Your right knee should be stacked right over the ankle at a 90-degree angle
Your left leg should be straight with a slight bend in your knee

Execution:

Exhale as you press down through your right heel to come up 95% so you don’t lock out your knees
Inhale as you lower down into a lunge, bending the knee as the carriage pushes towards the back
Target muscle = Quadricep, glute, hamstring

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes when lunging
Let the knees collapse inwards towards the belly button

Modifications:

Move the foot on the carriage towards the front carriage strap, close to the front edge
Add a 2nd white spring

Variations:

Holds / pulses
Ski Jump
Leg Saw
Heel Raises
Back Kick
Carriage Kick
Split Squat Pulse
Hip Hinge
Twists (elbow to opposite knee)

Challenge:

Go slower
Move the foot on the carriage forward a step

Super Lunge

In the back, facing the front

(Standard: 1 white spring)

Setup

Start by standing on the back platform facing the front of the machine
Bend your knees to bend over and pick up the cables hung up under the handlebars making sure they’re on the outside of the handlebars
Pull the carriage in with a bicep curl and place your right foot onto the carriage
The left foot stays on the back platform behind you, toes down and heel up
Keeping the cables in your hand, lower yourself down and forward into a lunge position
Your right knee should be stacked right over the ankle at a 90-degree -angle
Your left leg should be straight with a slight bend in your knee

Execution:

Exhale as you bicep curl while pressing down your right heel and drag the carriage back as you come in and up 95% so you don’t lock out your knees
Inhale as you release the bicep curl moving down and forward into a lunge position keeping your knees stacked over your ankle the entire time
Target muscle = Quadricep, glute, hamstring

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes when lunging
Let the knees collapse inwards towards the belly button

Modifications:

Rest by pulling the carriage in with a bicep curl and stepping back onto the back platform to rest your arms down

Variations:

Holds / pulses up and in, down and out
Serve the Platter + Back Kick
Bicep Curl + Back Kick
Heel Raises
Back Kick
Carriage Kick

Challenge:

Go slower
Move the foot further towards the back of the carriage (towards the back platform)

X-Lunge

In the back, facing the back

(Standard: 1 white spring)

Setup

Start by standing on the back platform facing the back of the machine
Bend down to pick up the gray cables hung up under the handlebars
Pull the carriage in with a bicep curl and keep your right foot on the back platform
The left foot anchors behind you on the carriage (behind the back carriage strap), toes down and heel up
Keeping the cables in your hands, lower yourself down into a lunge position
Your right knee should be stacked right over the ankle at a 90-degree angle
Your left leg should be straight with a slight bend in your knee

Execution:

Exhale as you press down through your right heel to come up using the gray cables to assist you upwards
Inhale as you sit back and down bending the knee to lower down into a lunge position
Press through your heels to rise as high up as you can before using the gray cables as support
Target muscle = Quadricep, glute, hamstring

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes when lunging
Lean back as you rise
Let the knees collapse inwards towards the belly button
Pull with the cable primarily to come up

Modifications:

Rest by pulling the carriage in with a bicep curl and stepping forward onto the back platform to rest your arms down

Variations:

Holds / pulses up and in, down and out
Serve the Platter + Back Kick
Bicep Curl + Back Kick
Heel Raises
Back Kick

Challenge:

Go slower
Only use the cable opposite to the target leg
No use of the cables

Back Floor Lunge

In the back, facing the back

(Standard: 1 white spring)

Setup

Start by standing inside of the well facing the back of the machine
Anchor your left toes behind the carriage strap closest to you, hold the handlebars, and hop over the back platform setting your right foot onto the floor
Set your right calf slightly against the back of the machine and sit down and back bending the knees to lower into a lunge position
Your right knee should be stacked right over the ankle at a 90-degree angle
Your left leg should be straight with a slight bend in your knee

Execution:

Exhale as you press down through your right heel to come up 95% so you don’t lock out your knees
Inhale as you sit back and down bending the knees to lower down into a lunge
Target muscle = Quadricep, glute, hamstring

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes when lunging
Let the knees collapse inwards towards the belly button

Modifications:

Fingers on the black handlebars
Perform a Well Lunge instead

Variations:

Holds / pulses
Ski Jump
Heel Raises
Hip hinge
Elbow to opposite knee in a low hold

Challenge:

Go slower

Side Lunge

In the front, facing the sideways

(Standard: 1 white spring)

(Modification: 2 white springs)

Setup

Start by standing on the front platform and then turn right to face sideways (x wall)
Your right foot will be on the top most inner part of the carriage closest towards the front platform
Your left foot will stay on the front platform diagonally behind you, toes down and heels up
Bend your right knee and lower yourself down to the right into a lunge position with your left leg straight
Airplane hands if you need support to balance

Execution:

Exhale as you press your right heel down into the carriage to come up and in towards the front platform
Inhale as you bend the right knee to lower yourself down into a lunge position keeping your knees stacked over your ankle the entire time
Target muscle = Quadricep, glute, adductor

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes when lunging
Let the knees collapse inwards towards the belly button

Modifications:

Use the stabilization bar
2 white springs
Rest by pulling the carriage in and stepping onto the front platform

Variations:

Holds / pulses
Platform Skater
Split Squat Pulses

Challenge:

Go slower
Move the working foot on the carriage in between the 1st and the 2nd white line

Standing Inner Thighs

In the front, facing the sideways

(Standard: 1 white spring)

(Modification: 2 white springs)

*(Note: 2 white springs and stabilization poles for pregnant clients during the 2nd trimester AND DO NOT let someone in their 3rd trimester perform this exercise)

Setup

Start by standing on the front platform and then turn left to face sideways (X wall)
Your right foot will be on the front platform and your left foot will be on the carriage
Slightly bend your knees and make sure toes are facing forward
Arms can be on your hips, behind your back, or outwards like wings

Execution:

Inhale as you start to separate the feet apart evenly as far as your range of motion allows, distributing your weight into both feet equally
Exhale as you press down your heels as you squeeze both inner thighs equally to pull the carriage back in until your feet are under your shoulders. Think about rising up like an elevator as you zip your inner thighs together.
Target muscle = Adductors and glutes

Transition

In 10 seconds, you’re going to meet me halfway out / all the way out to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Squeeze the inner knees to bring the carriage in
Go so far that you have trouble coming back in
Put more weight into the leg on the front platform

Modifications:

Bring the foot on the carriage closer to the edge
Use the stabilization pole
2 white springs

Variations:

Midway Holds / Pulses
Full Range Holds / Pulses
Squat pulses
Squatting inner thighs
Squat hold with Skater
Squat hold with Heel Raises (at the same time or alternate)

Challenge:

Go slower
Move the foot on the carriage out away from the edge towards the 1st white line or in between the 1st and 2nd white line

Kneeling Inner Thighs

In the front, facing the sideways

(Standard: 1 white spring)

(Modification: 2 white springs)

(Note: 2 white springs for pregnant clients during the 2nd trimester AND DO NOT let someone in their 3rd trimester perform this exercise)

Setup

Start by standing on the front platform and then turn left to face sideways (X wall)
Kneel down with your right knee on the front platform and your left knee on the carriage
Hands can be on your hips, behind your back, or outwards like wings

Execution:

Inhale as you start to separate the knees apart evenly, distributing your weight into both knees and legs equally
Exhale as you press squeeze both inner thighs equally to pull the carriage back in until your knees are under your shoulders. Think about rising up like an elevator as you zip your inner thighs together.
Target muscle = Adductors and glutes

Transition

In 10 seconds, you’re going to meet me halfway out / all the way out to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Go so far that you have trouble coming back in
Put more weight into the knee or leg on the front platform

Modifications:

Bring the knee on the carriage closer to the edge
2 white springs

Variations:

Midway Holds / Pulses
Full Range Holds / Pulses
Kneeling Squats
Hold all the way in or midway out with lateral arm raises

Challenge:

Go slower
move the knee on the carriage out away from the edge

Light Squat (right leg)

At the front, facing sideways

(Standard: 1 white spring)

(Modification: 2 white springs)

Setup

Your right foot is on the front platform and the left foot is on top of the moving carriage (facing the X wall)
Push the carriage outwards until your feet are shoulder width apart
Sit down and back bending the knees to come down into a squat position to hold
Note: the carriage stays shoulder width apart the entire time of the exercise and doesn’t move as the client squats up and down

Execution:

Exhale as you press through both your feet to come up 95% so that you do not lock out your knees
Inhale and you sit down and back going low as you’re able

Transition

In 10 seconds, you’re going to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Come up or go down too quickly
Let your knees collapse inwards towards your belly button as you rise and lower (the knee should move towards the fourth toe next to the pinky toe
Move the carriage as you squat up and down

Modifications:

Stabilization pole
2 white springs
3 white springs for individuals who are taller or larger

Variations:

Holds and pulses (mid range, full range)
“Squatting Inner Thighs”
Holding halfway out with weight evenly distributed into both legs and glutes to perform a light “Skater”

[the left leg pushes the carriages out and the left knee bends to bring the carriage in] >>> light skaters can be performed with the foot completely down or on the toes off the heels as a challenge

Handlebar Single Leg Hamstring Curl (handlebars turned inwards)

In the front, facing the front

(Standard: 2 white spring)

(Modification: both feet on the handlebars)

(Note: not a good exercise for a pregnant client in their 2nd or 3rd trimester)

Setup

Start by sitting on the carriage facing forward to turn both handlebars inwards to face each other
Bring your legs over the handlebars and scoot your butt all the way forward to lay down on your back
Place both your feet onto the handlebars and place your arms and hands down by your side holding onto the front carriage strap
Lift your hips up into a bridge position and lift your left foot up to the sky (toes pointed up or foot flat like the ceiling)

Execution:

Inhale as you start to send the carriage back, staying in a bridge position
Exhale as you press down with your target foot into the handlebar to pull the carriage forward
Target muscle = Hamstrings and glutes

Transition

In 10 seconds, you’re going to meet me halfway out / all the way out to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Go so far that you have trouble coming back in
Overarch or hyperextend your lower back in the bridge position

Modifications:

Bend the non-target leg over the target leg’s thigh (figure 4)
Both feet onto the handlebars

Variations:

Glute Bridges
Glute Bridge hold with one leg going up and down to the bar
Pulses in and out
Knee Abduction (with or without bands)

Challenge:

Go slower
1 white spring

Platform Single Leg Hamstring Curl

In the front, facing the front

(Standard: 2 white spring)

(Modification: both feet on the handlebars)

(Note: not a good exercise for a pregnant client in their 2nd or 3rd trimester)

Setup

Start by sitting on the edge of the carriage facing forward and tuck both your heels against the carriage strap shoulder hip width apart
Lay down on your back place your arms and hands down by your side holding onto the front carriage strap
Lift your hips up into a bridge position and lift your left foot up to the sky (toes pointed up or foot flat like the ceiling)

Execution:

Inhale as you start to send the carriage back, staying in a bridge position
Exhale as you press down with your target foot into and against the platform and platform strap to pull the carriage forward (keeping your entire foot down onto the platform)
Target muscle = Hamstrings and glutes

Transition

In 10 seconds, you’re going to meet me halfway out / all the way out to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Go so far that you have trouble coming back in
Overarch or hyperextend your lower back in the bridge position

Modifications:

Bend the non-target leg over the target leg’s thigh (figure 4)
Both feet onto and against the front platform and platform strap

Variations:

Glute Bridges
Glute Bridge hold with one leg going up and down to the bar
Pulses in and out
Knee Abduction (with or without bands)

Challenge:

Go slower
1 white spring

Single Leg Press (in a bridge position)

In the front, facing the front

(Standard: 5 white springs or 1 black spring)

(Modification: both feet on the handlebars)

(Note: not a good exercise for a pregnant client in their 2nd or 3rd trimester)

Setup

Start by sitting on the carriage facing forward to turn both handlebars inwards to face each other
Bring your legs over the handlebars and scoot your butt all the way forward to lay down on your back
Place both your feet onto the handlebars and place your arms and hands down by your side holding onto the front carriage strap
Lift your hips up into a bridge position and lift your left foot up to the sky (toes pointed up or foot flat like the ceiling)

Execution:

Exhale as you press your heel into the handlebar to send the carriage outwards, staying in a bridge position
Inhale as you bend the target leg’s knee to bring the carriage back in
Target muscle = Hamstrings and glutes

Transition

In 10 seconds, you’re going to meet me halfway out / all the way out to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Overarch or hyperextend your lower back in the bridge position

Modifications:

Bend the non-target leg over the target leg’s thigh (figure 4)
Both feet onto the handlebars

Variations:

Glute Bridges
Glute Bridge hold with one leg going up and down to the bar
Pulses in and out
Knee Abduction (with or without bands)

Challenge:

Go slower

Sprinter’s Lunge

In the front, facing the front

(Standard: 5 white springs or 1 black spring or 1 black and 1 white spring)

(Modification: 4 white springs)

Setup

Start by standing on the front platform facing forward
The right foot is on the front platform underneath the platform strap and left foot is anchored against the front of the carriage strap, heels high
Palms or fingers on the front handlebars and lower down by bending the knees
Push the carriage out 95% to not lock the knee
Your right knee should be stacked right over the ankle at a 90-degree angle
Your left leg should be straight with a slight bend in your knee

Execution:

Inhale as you bend the back knee forward, stopping under the hip
Exhale as you press against the carriage strap to push the carriage back
Maintain a low lunge the entire duration of the exercise
Target muscle = Quadricep and glutes

Transition

In 10 seconds, you’re going to meet me halfway out/ all the way out to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes
Let the front toes on the platform dig down and into the platform
Hunch forward or tuck the chin into your chest
Let the back knee go in past the hips or you’ll lose tension

Modifications:

Variations:

Holds / Pulses (midway or full range)
Split Squat Pulse

Challenge:

Go slower
Place the toes against the front of the carriage versus the carriage strap
lower to a 90 degree angle

Praying Mantis (right leg)

In the front, facing the front

(Standard: 5 white springs or 1 black spring, you can add white springs)

Setup

Start by standing on the right side of the X-former and lift both handlebars in front of you up and to the right
Place your hands on the two handlebars with your right foot on the floor and your left heel anchored into the furthest eyelet or back carriage pocket, toes facing up and diagonal
Push against the two handlebars to push the carriage back with your heel in the eyelet and sit back and down bending the right knee to go down into lunge position
Your right knee should be stacked right over the ankle at a 90 degree angle
Your left leg should be straight with a slight bend in your knee

Execution:

Keep your arms straight against the two handlebars with a slight bend in both elbows
Inhale you bend the leg the left knee to bring in the carriage, stopping when the knee is in line with the left hip
Exhale as you press through your left heel into the eyelet to send the carriage back, keeping your hips squared the entire time

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Bend the elbows or tuck the chin into the chest
Let the bending knee go in and past the hip line
Sag your hip to the right (keep the hips squared)

Modifications:

Variations:

Holds / Pulses (midway or full range)
Split Squat Pulse

Challenge:

Go slower

Power Lunge

On the carriage, facing the back

>>> i personally do not like this exercise because a lot of clients are scared and people CAN fall

(Standard: 1 black spring + 1 white spring - you can add more white springs to add tension)

(Modification: keeping the back knee down onto the carriage the entire time)

Setup

Kneel on the carriage facing the back of the machine to pick up both black long straps attached to the side of the carriage and hold them by the short hard handles
Step your right foot forward placing it under the back carriage strap and tuck other foot’s toes against the front carriage strap with heels high
In a single kneeling position, pull the short hard handle in and hold
Engage your core and press heavy into the right heel as you lift your left knee off the carriage (keeping the cables pulled in the whole time)
Slowly and safely stand up
Your right knee should be stacked right over the ankle at a 90 degree angle
Your left leg should be straight with a slight bend in your knee

Execution:

Inhale as you take your left knee down until your right leg is at a 90 degree angle while releasing your arms slowly out and forward
Exhale as you press down through your right heel to come up as you pull the cables in your hands towards your chest

Transition

In 10 seconds, you’re going to meet me halfway down / all the way down to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let the knee pass the toes when lunging
Let the knees collapse inwards towards the belly button
Lean back or forward at any time

Modifications:

Move the foot on the carriage back towards to edge
Add a 2nd white spring

Variations:

Split Squat Pulses
Row Pulses

Challenge:

Go slower

Bungee Kick

On the carriage, facing back

(Standard: a heavy weighted spring load)

Setup

Start by standing in front of the front platform facing the back
Place your right knee onto the platform and place the bungee cord around the right foot against the arch/heel
Crawl onto the carriage to the first white line with your knees hip width apart and down to both your forearms
Keep your left forearm down and hold the side of the carriage with your right hand
Bring your right leg up to a 90 degree with your foot flat the like the ceiling
Kick up as high as you can hold and turn the pinky toes into the body

Execution:

Inhale as you lower the right leg keeping a 90 degree angle and without going so low that you lose tension
Exhale as you bring your right foot up to the sky stamping the ceiling with your foot

Transition

In 10 seconds, you’re going to meet me halfway up/ all the way up to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let one hip sag or drop lower than the other
Arch your back
Turn your toes outward

Modifications:

Move the foot on the carriage back towards to edge
Add a 2nd white spring

Variations:

Holds / pulses
Leg extension pulses
Bungee Hamstring Curl

Challenge:

Go slower

Bungee Hamstring Curl

On the carriage, facing back

(Standard: a heavy weighted spring load)

Setup

Start by standing in front of the front platform facing the back
Place your right knee onto the platform and place the bungee cord around the right foot against the arch/heel
Crawl onto the carriage to the first white line with your knees hip width apart and down to both your forearms
Keep your left forearm down and hold the side of the carriage with your right hand
Bring your right leg up to a 90 degree with your foot flat the like the ceiling
Kick up as high as you can hold and turn the pinky toes into the body

Execution:

Inhale as you lengthen your right leg (keeping your leg high enough that there is constant tension)
Exhale as you bend your right knee bringing your heel forward towards your butt (keeping your leg high enough that there is constant tension)

Transition

In 10 seconds, you’re going to meet me halfway up/ all the way up to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let one hip sag or drop lower than the other
Arch your back
Turn your toes outward

Modifications:

Move the foot on the carriage back towards to edge
Add a 2nd white spring

Variations:

Holds / pulses
Leg extension pulses
Bungee Hamstring Curl

Challenge:

Go slower

Bungee Straight Leg

On the carriage, facing back

(Standard: a heavy weighted spring load)

Setup

Start by standing in front of the front platform facing the back
Place your right knee onto the platform and place the bungee cord around the right foot against the arch/heel
Crawl onto the carriage to the first white line with your knees hip width apart and down to both your forearms
Keep your left forearm down and hold the side of the carriage with your right hand
Bring your right leg up to a 90 degree with your foot flat the like the ceiling
Kick up as high as you can hold and turn the pinky toes into the body

Execution:

Inhale as you lengthen your right leg (keeping your leg high enough that there is constant tension)
Exhale as you lift the straight right leg up (keeping your leg high enough that there is constant tension)
Inhale as you lower the straight right leg down (keeping your leg high enough that there is constant tension)

Transition

In 10 seconds, you’re going to meet me halfway up/ all the way up to
hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let one hip sag or drop lower than the other
Arch your back
Turn your toes outward

Modifications:

Move the foot on the carriage back towards to edge
Add a 2nd white spring

Variations:

Holds / pulses
Leg extension pulses
Bungee Hamstring Curl

Challenge:

Go slower

Bungee Lateral Leg Raise

On the carriage, facing back

(Standard: a heavy weighted spring load)

Setup

Start by standing in front of the front platform facing the back
Place your right knee onto the platform and place the bungee cord around the right foot against the arch/heel
Crawl onto the carriage to the first white line and lay down on your left side with your left arm bent under your head as a pillow
Place your right palm down to the carriage and l
Keep your left forearm down and hold the side of the carriage with your right hand
Bring your right leg up to a 90 degree with your foot flat the like the ceiling
Kick up as high as you can hold and turn the pinky toes into the body

Execution:

Inhale as you lengthen your right leg (keeping your leg high enough that there is constant tension)
Exhale as you lift the straight right leg up (keeping your leg high enough that there is constant tension)
Inhale as you lower the straight right leg down (keeping your leg high enough that there is constant tension)

Transition

In 10 seconds, you’re going to meet me halfway up/ all the way up to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Let one hip sag or drop lower than the other
Arch your back
Turn your toes outward

Modifications:

Move the foot on the carriage back towards to edge
Add a 2nd white spring

Variations:

Holds / pulses
Leg extension pulses
Bungee Hamstring Curl

Challenge:

Go slower

Donkey Kick (right leg)

Kneeling on the Carriage facing the Back Platform

(Standard: 5 white springs, 1 grey, 1 black, or a grey or black with extra white springs)

(Modification: “Side Lying Leg Press)

Setup

Lift up and turn out the black handle bar to the right
Crawl onto the carriage and kneel between the first and second white line of the moving carriage
Make sure the knees are wide apart (hip width apart) and the hands are under the shoulders (shoulder width apart) [you can hold the sides of the carriage next to the back carriage strap where there is a divet OR hold the bars at the back of the moving carriage
Place your right heel on the curvature of the black handle bar with your toes at a 45° angle facing right and slight down and diagonal
Push the carriage forward 95% by pressing through your heel against the black handle bar and hold
Turn the right hip down and in to bring the back to table top and to square the hips

Execution:

Inhale as you bend your right knee until it’s at a 90° angle to move the carriage back
Exhale as you push through your right heel against the black handle bar to move the carriage forward (don’t lock out your knee)

Transition

In 10 seconds, you’re going to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Push forward with your hands, arms, or the knee anchored on the carriage
Let your pushing foot’s toes face the floor. That changes the exercise into “Quad Kick”
Lock out your knees

Modifications:

Have your target foot on the black handle bar complete. It needs to be down and out diagonally to help clients square their hips
Less springs (if the client cannot go slow or you see that they are using more upper body to push, that means it’s too heavy of a spring load)

Variations:

Holds and pulses (mid range, full range)

Challenge:

Hover the knee that anchors on the carriage to perform a “Flying Donkey Kick”

Note:

Shorter clients will probably need to start at the first white line to get a good range of motion.
Taller clients can be closer to the first with line for a longer range of motion as well.
Not everyone will be able to completely square their hips so don’t force anything
You can turn the handle bar inwards and perform a “Quad kick where the toes face down”

Laying Leg press (right leg)

Laying on the Carriage facing the Roseland X sign (head towards the back of the carriage, right foot on the turned out handle bar, bottom leg can be bent of straight AND lifted

(Standard: 5 white springs, 1 grey, 1 black, or a grey or black with extra white springs)

(Modification: less springs)

Setup

Lift up and turn out the black handle bar to the right
Crawl onto the carriage and lay down with your head near the back of the carriage, with your left hand under the back carriage strap bent elbow to have your forearm be a pillow for your head
(Make sure you scoot down towards the front part of the carriage before the next step to ensure a good range of motion)
Your left leg is bent, your body is long, and your right foot is in line with the turned out handle bar ( heel on the curvature of the handle bar )
(Right hand can hold the side edge of the carriage as leverage when pushing out to a avoid sliding)

Execution:

Exhale as you press through your right heel and foot into the handle bar to move out with the carriage
Inhale as you bend the right knee to come in with the carriage (stopping once the right leg is in a 90° angle

Transition

In 10 seconds, you’re going to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Push out using are arms against the back carriage strap
Round the body (your body should be in a straight line from the shoulder to hips to bottom leg)
Lock out your knees

Modifications:

Lighter or fewer springs

Variations:

Holds and pulses (mid range, full range)

Platform Black Widow (right leg)

Kneeling on the front platform facing the Roseland X sign

(Standard: 5 white springs, 1 grey, 1 black, or a grey or black with extra white springs)

(Modification: fewer springs)

Setup

Place your right knee to the left side of the Front Platform Strap as leverage and the left foot up against the front of the moving carriage (the arch of the foot should be in the front edge of the carriage with the toes up and diagonal)
Right hand holds the edge of the Front Platform and the left hand holds the curvature of the black handle bar

Execution:

Exhale as the left foot pushes the carriage out while keeping the right knee under the right hip the entire time in a isometric hold
Inhale and you bend the left knee to bring the carriage in

Transition

In 10 seconds, you’re going to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Push or bring the carriage in too quickly
Let your right hip shift while pushing and bring the carriage in

Modifications:

less springs

Variations:

Holds and pulses (mid range, full range)

Black Widow (right leg)

Kneeling on the carriage facing the Roseland X sign

(Standard: 5 white springs, 1 grey, 1 black, or a grey or black with extra white springs)

(Modification: fewer springs)

Setup

Kneel on the carriage with your left knee in the second white line and your right knee on the first white line of the moving carriage
Lift up and turn out the black handle bar to face the Roseland X sign
Place your right heel or arch of foot onto the turned out black handle bar with your toes diagonally upwards
Your right hand will hold onto the front carriage strap and the left hand will be directly down onto the carriage underneath your shoulder (fingers can point towards Roseland X sign our outwards to the left towards the back platform)

Execution:

Exhale as the left foot pushes the carriage out while keeping the right knee under the right hip the entire time in a isometric hold
Inhale and you bend the left knee to bring the carriage in

Transition

In 10 seconds, you’re going to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Push out or come in too quickly
Shift the hips or allow the anchored knee on the carriage to sway in or out while pushing out and in from the right foot)

Modifications:

less springs

Variations:

Holds and pulses (mid range, full range)

Skater (right leg)

Standing on the front platform facing the Roseland X sign

(Standard: 5 white springs, 1 grey, 1 black, or a grey or black with extra white springs)

(Modification: fewer springs)

Setup

Place your right foot under and up against the front platform strap and the left foot under and up against the front carriage strap
Push the carriage outwards until your feet are shoulder width apart
Sit down and back bending the knees to come down into a squat position to hold
Note: the carriage stays shoulder width apart the entire time of the exercise and doesn’t move as the client squats up and down

Execution:

Exhale as you push the carriage outwards 95% with your left foot, as the right leg stays in an isometric squat
Inhale and your left knee bends to slowly bring the carriage back in (stopping when the left foot is under the left shoulder to maintain tension

Transition

In 10 seconds, you’re going to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Push the carriage out or bring it in too quickly
Move the right leg on the platform as you push the carriage out and bring the carriage in
Bring the legs too close together or you will lose tension

Modifications:

less springs

Variations:

Holds and pulses (mid range, full range)
Squat pulses

Staggered Skater (right leg)

Standing on the front platform facing the Roseland X sign

(Standard: 5 white springs, 1 grey, 1 black, or a grey or black with extra white springs)

(Modification: fewer springs)

Setup

Place your right foot under and up against the front platform strap and the left foot under and up against the front carriage strap
Push the carriage outwards until your feet are shoulder width apart
Sit down and back bending the knees to come down into a squat position to hold
Shift your weight to the right side of your hip towards and into the front platform, and the extend left leg out 95% pushing the carriage out (your leg position should look like a right angle 📐 )

Execution:

Inhale and you bend your left knee to bring the carriage in (stopping when the foot is under the left shoulder to maintain tension)
Exhale as you press through your left foot into the carriage strap to extend your leg and push the carriage out 95% so that you do not lock yours knees

Transition

In 10 seconds, you’re going to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Push the carriage or bring the carriage in too quickly
Move the target leg that is on the front platform

Modifications:

less springs

Variations:

Holds and pulses (mid range, full range)

Heavy squat (right leg)

Standing on the front platform facing the Roseland X sign

(Standard: 5 white springs, 1 grey, 1 black, or a grey or black with extra white springs)

(Modification: fewer springs)

Setup

Place your right foot under and up against the front platform strap and the left foot under and up against the front carriage strap
Push the carriage outwards until your feet are shoulder width apart
Sit down and back bending the knees to come down into a squat position to hold
Note: the carriage stays shoulder width apart the entire time of the exercise and doesn’t move as the client squats up and down

Execution:

Exhale as you press through both your feet to come up 95% so that you do not lock yours knees
Inhale and you sit down and back going low as you’re able

Transition

In 10 seconds, you’re going to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Come up or go down too quickly
Let your knees collapse inwards towards your belly button as you rise and lower (the knee should move towards the fourth toe next to the pinky toe
Move the carriage as you squat up and down

Modifications:

less springs

Variations:

Holds and pulses (mid range, full range)
Holding halfway out and performing “knee flares”
Holding halfway out with weight evenly distributed into both legs and glutes to perform a “Skater” [the left leg pushes the carriages out and the left knee bends to bring the carriage in]
Shifting the weight into the target leg to have them perform a “Staggered Skater”

Standing Outer Thigh (right leg)

Standing on the front platform facing the Roseland X sign

(Standard: 5 white springs, 1 grey, 1 black, or a grey or black with extra white springs)

(Modification: fewer springs)

Setup

Place your right foot under and up against the front platform strap and the left foot under and up against the front carriage strap
With a soft bend in your knees, your hands can be out like an airplane, behind your back, or on your waist

Execution:

Exhale as you press through both your feet against both your straps evenly to push the carriage out (as you allow your chest to fall down and forward)
Inhale and you slowly bring your feet together (stopping when your feet are right under your shoulders)

Transition

In 10 seconds, you’re going to hold

In 10 seconds, the next exercise is…
[SET] method

DO NOT:

Push out or bring in the carriage too quickly

Modifications:

less springs

Variations:

Holds and pulses (mid range, full range)

Challenge:

To make it heavier without changing springs, the client can place their left foot up in front the the carriage

Setup - Execution - Transition

{LEGS}

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