Fierce45 Denver
high intensity | low impact | intentional movement

DOUBLE LEG SERIES


DOUBLE LEG SERIES

All moves in this series work BOTH legs equally and should be placed at the beginning or end of a single-leg block.  Duration can range from 60 seconds to 2 minutes, depending on class focus and sequence.


INNER THIGHS

 

standing/kneeling inner thighs

Body Position – Standing or kneeling on the front platform, facing the side. Keep one foot on the front platform and place the other foot on the carriage at line 1. Keep the legs straight. Body weight is centered between legs throughout the movement. Knees and toes point the same direction. Shoulders stacked over hips.

Movement - Send the carriage open wide with straight legs. Pull equally with both inner thighs and draw the carriage back in. Maintain tension on the springs and inner thighs.

Muscles - Inner thighs, adductors

Range of Motion - By opening carriage wide from BOTH inner thighs and working both legs equally, this is not necessary to do on both sides. Keep glutes relaxed as much as possible to keep tension and engagement in inner thighs. Allow carriage to open wide, but do not let carriage close all the way to platform on way back in. 

Variation – 

  • Increase range of motion 
  • Add red pole or hand weights

Modification – 

  • Kneeling Inner Thighs: should ONLY be done for students with injury or contraindications.  Standing Inner Thighs is the most effect use of this movement. 
  • Narrow stance and limit range of motion
  • Add yellow spring

General Notes - Watch for arching in lower back and hinging forward. Want to keep shoulders stacked over hips. Encourage carriage to move wide and slow. **this is done at the beginning or end of complete leg block, not used as transition to heavy load. 

reverse standing/kneeling inner thighs

Body Position – Standing (or kneeling) on the back platform, with the RED cable, facing the side. Draw the carriage in using the short red cable. Keeping the cable for support, keep one foot on the back platform and place the other foot on the carriage under the S strap. Legs stay straight, shoulders stacked over hips. Body weight is centered between legs. Knees and toes point the same direction.

Movement - Send the legs open with straight legs as the carriage travels towards the front platform. Pull equally with the inner thighs of both the legs and draw the carriage back towards the back platform and the legs back together. Do not leg carriage slam into back platform. 

Muscles - Adductors

Range of Motion - Pulling from back of machine with both inner thighs working equally, this is not necessary to do on both sides.  Open carriage wide to front platform and pull towards back platform from inner thighs. Encourage wide openness from carriage, but do not allow carriage to hit back platform. 

Variation – 

  • Drop red cable 
  • Increase range of motion 
  • Add pulses at widest point

Modification – 

  • Reverse Kneeling Inner Thighs:  Same motion but on knees rather than feet. This is a good modification for knee sensitivity or preference, as the intensity is not significantly decreased kneeling. 
  • More grip into red cable

General Notes - Watch for arching in lower back. Encourage neutral spine. **this is done at the beginning or end of complete leg block, not used as transition to heavy load. 

 

HAMSTRINGS

LEANING TOWER

Body Position - Kneeling on the carriage at line 2, facing the front. Place both feet in the eyelets, pulling the Carriage S-Strap over the heels. With a straight spine, lean the body at a forward angle engaging the abdominals and the hamstrings. 

Movement - Keep the spine stable and begin to hinge at the knees and lean the entire body forward towards the front in one unit. Shoulders to knees lean forward in one unit with no disconnect. Engage the hamstrings to pull the body back upright. 

Muscles - Hamstrings, glutes, abdominals 

Range of Motion - Body stays at an angle throughout movement so that there is constant tension on hamstrings. Leaning more forward increases intensity and ROM in hamstrings. 

Variation - Add red pole over shoulders, lean further forward for more engagement in hamstrings.

Modification - Limit range of motion

General Notes - Watch for disconnect at hips—torso to knees stays in one unit to lean forward and increase hamstring engagement. 

SMOOTH CRIMINAL

Body Position - *Set up similar to Leaning Tower. Kneeling on the carriage, facing the front. Place both feet in the eyelets/pockets, pulling the Carriage S-Strap over the heels to secure the position of the feet. With a straight spine, lean the body at a forward angle engaging the abdominals and the back of the legs. Arms are at the sides. Shoulders stacked over hips. 

Movement - Keeping the spine stable, hinge at the knees and lean the entire body forward towards the front in one unit. Place hands on the handlebars to assist the body deeper into the movement, or all the way to the platform. Engaging the hamstrings, pull the body back towards the starting position. The arms may help assist balance from the handlebars or platform, then returning to the sides.

Muscles - Hamstrings, glutes, abdominals, triceps, lats

Range of Motion - The Smooth Criminal is a hamstring exercise that goes deeper and further than The Leaning Tower. Hinge from the knees and keep the body in a straight line, but lean at an angle throughout entire movement to keep tension on hamstrings. Further you lean and take the body forward, more tension goes to the hamstrings. 

Variation - No arms to assist, add red pole

Modification - Limit range of motion, Leaning Tower

General Notes - Similar to Leaning Tower but goes deeper into a hinge. Watch for disconnect at hips and keep body in one unit as it leans forward. 

HAMSTRING LEG CURL

Body Position - Laying face-up on the carriage with the head towards the back of the machine, and feet at the front. Place heels on the handlebars (Crossbar Position—pointing inward). Elevate the hips into a bridge position—Hips align with knees and shoulders. Head and shoulders stay flat on carriage.

Movement - Keeping the hips elevated, straighten the legs to push the carriage out. Slowly and with control, bend the knees and pull the carriage in using the hamstrings.

Muscles - Hamstrings, glutes

Range of Motion - Body stays in a bridge position as carriage moves away from front platform and back in. Avoid locking knees out when carriage is back and encourage pull in to come from backs of the legs. Springs should stay light as the resistance and tension is targeted by pulling inward. 

Variation - Move body further away from handlebars, 1-leg hamstring curl instead of both at same time, pulses

Modification - Limit range of motion, place hands under small of back for more support

General Notes - Too many springs will change the nature of the exercise to press instead of pull. Do not modify with more springs. 

MEGA HAMSTRING LEG CURL

Body Position - Sitting on back platform facing the front. Using the cables, pull carriage in towards the back platform, and place the heels in the eyelets of the carriage. Slide the body forward placing head and shoulder blades on back platform. Using the handlebars for support, elevate hips into bridge position. 

Movement - Extend the legs keep hips lifted, controlling the carriage as it travels towards the front platform. Using the hamstrings, bend the knees and pull the carriage back in against the spring tension and keep hips in bridge position.

Duration - At least 2 minutes

Muscles - Hamstrings, glutes

Range of Motion - Keep body in bridge position as carriage moves towards front platform and pulls back with hamstrings. Head, neck and shoulder blades stay in back platform for support. Further carriage moves towards front platform more engagement from hamstrings to pull carriage back. 

Variation - 1 leg mega hamstring curl, less pull down from arms and more from hamstrings, pulses, isometric hold

Modification - Hamstring curls on the front, limit range of motion

General Notes - Arms can assist by pulling downward. Encourage hips to stay in bridge position. Encourage ab. engagement to eliminate lower back strain. 

**Can also be done as Reverse Mega Hamstring Leg Curls. 


QUADS

 

SQUATS

Squats Front: Can be done light AND heavy – 1 yellow (more inner thighs) – 1 blue + yellow (more outer thighs) 

Body Placement - On front platform, facing side with one foot to platform and other to carriage at line 1. Open carriage hip width and keep the body weight centered so tension is constant on both legs. Works both legs equally, only needs to be done once.

Movement - Bending at the knees, sit the hips back to go into squat. Weight stays in heels and knees stay aligned over ankles. Press through feet, keep carriage stable and come towards standing. Do not lock out knees or thrust hips forward at the top of the movement, keep slight bend. 

Muscles - Light springs= more inner thigh work to hold carriage stable, heavy springs= more outer thigh work to hold carriage stable 

Range of Motion - As knees bend weight goes into heels, as legs straighten core stays engaged and legs DO NOT lock out. Keep slight bend in knees at top of movement. Feet stay at least hip width apart and avoid carriage movement throughout exercise. 

Variation - Add pulses, add isometric holds

Modification - Limit range of motion, take entire squat to platform and no carriage involvement 

General Notes - Spine stays neutral but watch for too much arching in lumbar spine. Stay conscious of knee and ankle alignment. Both legs equally working. 

Giant Squats with Bicep Curl- 2 yellow (at least)

Body Placement - Stand at the back of the machine facing the front with RED handles. Feet are about hip-distance apart. Knees and toes point same direction.

Movement - Bending at the knees, sit the hips back & go down into a squat. Simultaneously bend the elbows to bring the red handles to the shoulders into a biceps curl. Keep the weight in the heels and the knees above the ankles, chest slightly lifted. Slowly come back to standing keeping tension through the back of the legs. Arms come back down to starting position. Keep the tension constant on the cables. Do not lock the knees at the top of the movement. 

Muscles - Quads, hamstrings, glutes, biceps

Range of Motion - Tension from springs will counter balance the body weight. Keep lower back neutral. Deeper bend in knees sends more weight to heels and increases bicep curl. Keep ROM simultaneous in legs and bicep curl. 

Variation - Step further away from machine to increase tension, add additional springs

Modification - Drop the red handles, limit range of motion

General Notes - Watch for disengagement in core and arching of lower back. Keep ribcage closed and abs tight as tension stays in legs and biceps. 

LEG PRESS

Body Position - Lying down on the carriage, head towards the back, feet towards the front, front handlebars turned in towards one another. Place the heels on the front handlebars & knees and toes pointing in same direction towards ceiling. Abs pull tight to spine and hands can grab side of carriage for stability. 

Movement - Press the heels into the handlebar to extend the legs and send the carriage out using the front of the legs / quads. Bend at the knees and resist the tension of the springs to slowly bring the carriage back towards the front platform.

Muscles - Quads

Range of Motion - Constant tension stays on legs throughout movement. Spine stays stabilized and long on carriage. As quads press carriage to back platform, keep tension on way in so carriage does not touch front platform. 

Variation - Move body closer to front platform to increase tension, *take to hips to bridge position or feet to black foot straps. 

Modification - Move body further away from the front, limit range of motion

General Notes - This exercise is a primarily a modification and helps to work the legs while eliminating any pressure or stress on joints and spine. 

**Can also be done in bridge position with hips off carriage OR legs in black foot straps for more intensity.