Fierce45 Denver
high intensity | low impact | intentional movement

SINGLE LEG SERIES


SINGLE LEG SERIES

All low-body exercises are at least 2 minutes each and done continuously on one leg before moving to the other leg. The primary working leg is ALWAYS the front leg or leg on the platform/floor.


PULLING AT THE FRONT

FLOOR LUNGE

Body position – Primary leg is on the floor to the side of the front platform, back leg is extended and foot is on line 1 or hash line of the carriage. Push the carriage open by bending the primary (front) leg and straightening the secondary (back) leg. 

Movement – Primary leg bends, keeping knee over ankle, pushing the carriage back and secondary leg straight with knee lifted. The movement of the body is down and back; shoulders and hips square towards the front. Front leg drives the movement and NEVER straightens fully. Hands can press against the front handle bars (not weight bearing) or draw to hips or heart.

Muscles- Hamstrings, glutes, quads, abs

Range of Motion - Front leg stays stationary as back leg lengthens to move carriage away from front platform. Deeper into front leg and quad, longer in back leg and hip flexor increases range of motion. 

Variation – 

  • Pulse or hold at bottom of move
  • Add red pole or hand weights for compound movement
  • Long jump hold

Modification- 

  • Lower back knee to carriage, 
  • Red pole can be used for balance in front of body 
  • Shorten range of motion

General Notes – Ensure back leg/hip stay square to front and back knee stays off carriage. Focus is on the hamstring of the primary leg. 

 

platfrom lunge

Body Position - Stand on the front platform, facing the front. The foot of the primary leg is on the front platform, foot of the secondary leg steps back on to the carriage to line 1. Keep the weight on the primary leg as knee tracks over ankle. Keep the back leg straight and the back heel lifted throughout the exercise. Feet are hip distance apart, knees/toes point towards the front. Shoulders/hips are square to the front. 

Movement - The movement comes from the primary leg to pull the carriage in.  Keep the front knee stationary, in line with ankle, as back leg stays straight. Shoulders are directly over hips throughout entire exercise. 

Muscles - Hamstrings, glutes, quads, abdominals

Range of Motion – Start at the bottom of the lunge, when the thigh parallel to the floor, back leg is fully lengthened and back heel is high. With square hips, body lifts and lowers like an elevator using the front leg strength to move the carriage. Deeper into front leg, deeper carriage moves away from front platform increasing range of motion. 

Variations – 

  • Add carriage kicks, split squat, curtsey,  airplane arms, foot on block
  • Slow tempo and/or increase range of motion
  • Add hand weights or red pole for upper body engagement

Modifications – 

  • Use red pole for balance/support
  • Shorten range of motion

General Notes - Knee stays tracked over front ankle, shoulder and hips square to front. Focus is back of the front leg (pulling from the back of the leg). For hip flexor issues, soften the back leg slightly and ensure hips are square. 

ESCALATOR lunge

Body Position - Standing on the front platform, facing the back. The foot of the primary leg is on line 1 of the carriage.  The foot of the secondary leg is on the front platform.  Keep the weight on the primary (front) leg. Keep the back leg straight and the back heel lifted throughout the exercise. Feet are hips distance apart, knees/toes point to the back. Shoulders/Hips are square to the back.

Movement - Movement is down and out, like an escalator. Bend the front leg on the carriage to send the carriage out, as back leg on platform stays straight. Press front foot into carriage to lift upward towards standing and pulling with back of front leg. 

Muscles - Hamstrings, glutes, quads, abs

Range of Motion - Similar to Platform lunge, but facing back of the room.

Variations -

  • Add carriage kicks, split squat, or isometric hold 
  • Add red pole or hand weights for compound movement

Modifications -

  • Use red pole for balance/support, 
  • Bend back knee slightly to ease tension in hip flexor 
  • Shorten range of motion 

General Notes - Watch for front knee going over line of toes or pulling back into the heel. Similar rules apply for escalator as they do for platform lunge. 

 

FRONT LUNGE

Body position - On the front of the machine, facing front. Standing in between the rails, with the primary foot on the floor in front of the platform, calf resting against rail & secondary leg lengthened behind with foot to line 1. Hands press together at heart or press against front handles (non-weight bearing). 

Movement - Secondary leg sends carriage away from front platform; weight stays over primary leg/knee and slight hinge of the torso. Movement is more vertical than horizontal and weight is over the front platform. 

Muscles - Hamstrings, glutes, quads, abs

Range of Motion - Secondary leg presses carriage away from front platform as primary leg lowers to front platform. Take lunge deep into hamstrings while keeping knee over ankle, allow primary hamstring to hover over platform at deepest point. Deeper the bend in primary leg, more length required from hip flexor. 

Variation – 

  • Pulses, isometric hold, or airplane arms at deepest part of lunge

Modification – 

  • Shorten range of motion, 
  • Floor Lunge alternate 

General Notes - Watch for arching in back and weight in hands/handles. Encourage neutral spine and core engagement. 

 

LATERAL LUNGE

Body Position - Standing on the front platform, facing the opposite sidewall as primary leg. The foot of the primary leg stays on the front platform, foot of the secondary leg steps back on to the carriage to line 1. Keep the weight on the primary leg as knee tracks over ankle. Keep the secondary leg straight and the back heel lifted throughout the exercise. Knees/toes point towards the sidewall. Shoulders/hips are square to the front. 

Movement - The movement is up and back + down, bending at the knee of the primary leg and with little weight in the secondary leg. Keep the front knee stationary, in line with ankle, as secondary leg stays straight. Shoulders are directly over hips throughout entire exercise. Weight back in heel and glute like a one-legged squat.

Muscles - Hamstrings, Lateral glute, quads, abdominals

Range of Motion - Front leg stays stationary as back leg lengthens to move carriage out. Deeper into front leg, deeper carriage moves away from front platform increasing range of motion. 

Variations – 

  • Add long jump, carriage kicks, hold at the bottom of movement 
  • Decrease tempo and lengthen range of motion
  • Carriage/Back platform/ Back carriage: Same motion, but primary foot is on carriage or back platform.

Modifications – 

  • Red pole for balance/support 
  • Shorten range of motion

General Notes – Knee and hip stays tracked over front ankle, shoulder and hips square to front. Focus is back and side of the front leg (pulling from the back of the leg, wrapping from side of glute). 

crossover lunge

Body Position - Stand on the front platform facing the front.  Pivot foot so primary leg inner thigh in facing the front mirrors. The foot of the primary leg stays on the front platform, foot of the secondary leg steps back on to the carriage to line 1 behind the silver line. Keep the weight on the primary leg as knee bends into a lunge. Keep the back leg straight and the back heel lifted throughout the exercise. Shoulders/hips are square to the direction of the primary foot. Primary leg hip pulls back, inner spiral secondary leg to help square hips. 

Movement - The movement is up and down, bending the primary leg into a lunge. Keep the front knee stationary and in line with ankle, as back leg stays straight. Shoulders are directly over hips throughout entire exercise. 

Muscles - Hamstrings, lateral glutes, quads, abdominals

Range of Motion - Front leg stays stationary as back leg lengthens to move carriage out. Deeper into front leg, deeper carriage moves away from front platform increasing range of motion. Small range of motion for full range.

Variations – 

  • Add carriage kicks, hold at bottom of motion
  • Decrease tempo

Modifications – 

  • Red pole for balance/support 
  • Shorten range of motion

General Notes - Knee stays tracked over front ankle, shoulder and hips square to side wall. Focus is back/ side of the front leg (pulling from the back of the leg). 

 

 

PULLING AT THE BACK

back carriage LUNGE

Body Position - Grab the RED handles, standing on the back platform, facing the front. Using the short handles, bicep curl the carriage in towards the back platform. Foot of the primary leg steps over the eyelets to line 3 onto the carriage. Foot of the secondary leg stays on the back platform. Keep the weight on the primary (front) leg. Keep the back leg straight and the back heel lifted throughout the exercise. Feet are hips distance apart, knees/toes point to the front. Shoulders/Hips are square to the front. 

Movement - Movement is down and out, like escalator lunge on the back of the machine. Bend the front leg, to send the carriage out towards the front platform. Knee stays aligned with ankle and does not move during the exercise. Press the front foot into the carriage to lift up toward standing, pulling with the muscles in the back of the front leg.

Muscles - Hamstrings, glutes, quads, abs

Range of Motion - Similar to escalator lunge—the farther carriage moves towards front platform, the deeper movement in legs and hip flexors. Motion comes from the back of the primary leg like heel is dragging back. 

Variation – 

  • Add kick outs, split squat, isometric hold at the bottom of the move
  • Release red cables 

Modification – 

  • Bend the back knee slightly to ease tension in hip flexor 
  • Shorten range of motion 
  • More engagement into red handles

General Notes - Watch for front knee going over ankle or pulling into heel. Similar to escalator lunge notes. 

back platform LUNGE

Body Position - Grab the RED handles, standing on the back platform, facing the back. Using the red handles, bicep curl the carriage in towards the back platform. Foot of the primary leg stays on the back platform, foot of the secondary leg steps back on to the carriage and underneath the carriage strap (or to line 3). Keep the weight on the primary leg. Keep the back leg straight and the back heel lifted throughout the exercise. Feet are hips distance apart, knees/toes point to the back. Shoulders/Hips are square to the back. 

Movement - Movement is up and down, similar to elevator lunge on the back of the machine. Primary foot presses into the platform to lift towards standing. Shoulders/hips square as weight stays in primary (front) leg, back leg stays lengthened. Keep slight bend in primary leg throughout movement of exercise. 

Muscles - Hamstrings, glutes, quads, abs

Range of Motion - Similar to Platform Lunge—deeper carriage moves from back platform the deeper the movement in the legs and hip flexors. Motion comes from pulling with the back of the primary leg. 

Variations – 

  • Carriage kicks, 
  • Release red cables and/or use back handle turned in for support

Modifications – 

  • Limit range of motion, 
  • More bicep engagement into red cables, 
  • Elevator Lunge alternate

General Notes - Watch for too much engagement in bicep curl if not a modification so work stays in low body. Keep front knee tracked over front ankle and hips square towards the back at all times. 

 

BACK LUNGE

Body Position - On the back of the machine, facing the back. If needed, use the cables to bring the carriage in and place the foot of the secondary leg underneath the S-Strap on the carriage. Place the hands on the handlebars and step the primary leg over the back platform to the floor at the back of the machine. Keep the weight on the primary (front) leg. Straighten the secondary (back) leg and keep the back leg straight throughout the exercise. Square off the shoulders/hips to the back. 

Movement - Movement is down and up. Bend the front leg, to send the carriage back. Make sure to keep the knee aligned directly above the ankle—The knee should not move during the lunge. Press front foot into the floor to lift up toward standing, pulling with the muscles in the back of the front leg. Use the handlebars for support and balance to keep shoulders/hips square. On the way upward, press primary foot into floor, avoid straightening front knee all the way. 

Muscles - Hamstrings, glutes, quads, abs

Range of Motion - Front knee stays stationary and secondary leg initiates movement of carriage to front platform. Deeper the primary leg and hamstring goes down towards back platform, deeper engagement in hip flexor.

Variation – 

  • Add long jump, isometric hold, pulses
  • Hands to heart or add hand weights

Modification – 

  • Support with handlebars
  • Shorten range of motion

 General Notes - Watch for tilting in hips and strain in lower back. 

 

back FLOOR LUNGE

Body Position - On the back of the machine, facing the back. Primary foot is on the floor next to the back platform/ back handlebar. Using the cables, bring the carriage in towards the back and place the secondary foot behind the carriage strap or to line 3. Straighten the secondary (back) leg and keep the back leg straight throughout the exercise and knee lifted off carriage. Keep the weight on the primary (front) leg. Shoulders/Hips are square to the back. 

Movement - Movement is up and down. Bend the front leg, to send the carriage back. Make sure to keep the knee aligned directly above the ankle—The knee should not move during the lunge. Press front foot into the floor to lift up toward standing, pulling with the muscles in the back of the front leg.

Muscles - Hamstrings, glutes, quads, abs

Range of Motion - Shoulders/hips stay square as primary leg bends and secondary leg stays lengthened behind. Deeper into primary leg requires more hamstring engagement and hip flexor. Do not straighten primary leg at the top of the move. 

Variation – 

  • Airplane arms, calf raises, isometric hold
  • Add hand weights 
  • Keep hands at heart/away from the back handle bars

Modification – 

  • Shorten range of motion
  • Use handlebars or red pole for balance/support 

General Notes - Watch for strain in lower back, knee passing ankle or pulling with the back leg. 

single Leg Kick Backs

Body Position - On the back of the machine, facing the back. Primary foot is on the floor next to the back platform/handlebar. Bring the secondary foot into the RED cable handlebar. Flex the secondary (back) foot and press leg back through the heel holding tension. Keep the weight on the primary (front) leg. Shoulders/Hips are square to the back. Press front foot into the floor to lift up toward standing, pulling with the muscles in the back of the front leg.

Movement - Movement is up and down. Bend the front leg up and down in a lunge while tension stays in the secondary leg pushing carriage back with red cable. Make sure to keep the knee aligned directly above the ankle—The knee should not move during the lunge. Secondary leg is in the handlebar of the red cable pressing back to hold tension. 

Muscles - Hamstrings, gluts, quads, abs

Range of Motion - Shoulders/hips stay square as primary leg bends and secondary leg stays lengthened behind. Deeper into primary leg requires more hamstring engagement and hip flexor. Do not straighten primary leg at the top of the movement. 

Variation – 

  • Add carriage kicks (secondary leg presses back and forth)
  • Isometric hold or pulses in primary leg

Modification – 

  • Shorten range of motion
  • Use handlebars or red pole for balance/support 

General Notes - Watch for strain in lower back, knee passing ankle or pulling into heel.  

 

HEAVY PUSHING MOVES

sprinters LUNGE

Body Position -  On the front platform, facing the front. Foot of the primary leg stays on the front platform, foot of the secondary leg steps back to the front edge of the carriage. Bend the front leg and keep the weight on the primary (front) leg. Feet are hips distance apart, knees/toes point towards the front. Shoulders/Hips are square. Hands on the handlebars for stability.

Movement - Keeping the front leg bent with the knee over the ankle, push the carriage out with the back leg. Keep hips aligned and primary knee behind ankle. Return to starting keeping constant tension on the springs and on the back of the front leg. Avoid secondary leg passing primary leg when carriage moves back in. 

Muscles - Hamstrings, glutes, quads, trunk

Range of Motion - Weight stays in primary (front leg) with tension and resistance into the quad. Depth and stability of primary leg is more important than secondary leg pushing back. Secondary knee does not pass hip or primary knee. 

Variation – 

  • Isometric hold and/or pulse with carriage or working leg (split leg squat)
  • Carriage Sprinters Lunge

Modification – 

  • Support with handlebars
  • Secondary foot can move to line 1 on carriage
  • Reduce spring load (4 yellow minimum)

General Notes - Watch for hunching in shoulders and strain in lower back. Chest should be lifted and weight into working leg. Core and trunk engagement is very important in this exercise to take strain out of lower back. 

heavy floor LUNGE

Body Position - On the front of the machine, facing the front. Handlebars turn & point to the same direction of the primary leg (ex: R leg primary leg, handlebars turned to right side wall).  The foot of the primary leg is on the floor and away from the front handlebars/platform to create maximum tension. Heel of the secondary leg is placed in the eyelet furthest away, heel down toe up, hip opened. Bend the front leg into the bottom of a squat / lunge and keep the weight on the primary (front) leg and sitting the hips back. Arms press straight away from handlebars to sit deeper into primary leg. Shoulders/Hips are square.

Movement -  Keep the front leg bent with the knee over the ankle, push the carriage out with the secondary leg. Resist the tension as the secondary leg returns to directly out from hip (90 degree bend) Keep constant tension on the springs and on the back of the front leg. Tension must stay on BOTH legs—Stabilizing with the leg on the floor and pushing with the back leg.

Muscles - Hamstrings, glutes, quads, trunk, shoulders, lats 

Range of Motion – Torso and arms extended fully, secondary leg lengthens and returns back to hip alignment. ROM is not about pressing carriage all the way to the back and straightening the secondary leg, but rather weight in primary leg with resistance and tension. 

Variation – 

  • Primary leg moves back for more tension
  • Isometric hold, pulses in primary leg 
  • Pulses with secondary leg
  • Arms fully extended for maximum engagement

Modification – 

  • Limit range of motion 
  • Reduce spring load

General Notes - Do not give modification to go to forearms—lessen spring load first, weight stays in primary side and is not focused on pressing the carriage out.

heavy carriage LUNGE

Body Position(s) - Kneeling on carriage facing the back with the long BLACK cables. Primary Leg forward under carriage strap with heel firmly pressing into carriage. Keep the back knee (Secondary Leg) down on carriage at line 2. The back toes curl under onto the carriage, with the back heel lifted. Hips/Shoulders square to back. Shoulders over hips. Arms are extended in front of the body with tension on the cables.

Movement - Press front foot into the carriage and straighten both legs while drawing the BLACK handles toward body on the way to standing. Engage the glutes and hamstrings in the back of the front leg.  Bend both of the legs, dropping the body back down towards the carriage, and the back knee towards the carriage. Arms straighten while lowering towards the carriage and should be almost straight at the bottom of the movement. 

Muscles - FULL BODY 

Range of Motion - As arms pull back behind body legs straighten, as arms go long knees bend, but chest stays open and lifted. Legs can come close to straight, but not locked out. Encourage back knee to get low as it bends without touching carriage. 

Variation – 

  • Increase springs to 1 blue + 2/3 yellow
  • Add holds, pulses, bicep curls

Modification – 

  • Keep back knee on carriage throughout movement kneeling 
  • Limit range of motion

General Notes - Set up in kneeling position first, then move to rows, then to full stance (not everything at once). Watch for torso hinging forward and shoulders collapsing with handles. IMPORTANT: student cannot move feet or legs once they come to standing

 

BUNGEE KICKS

Body Position - On the front of the machine, facing the back. Place the bungee strap on the arch of the foot of the primary leg. Primary leg is bent with the foot towards the ceiling, knee at hip height, if possible. Place the opposite knee on the platform and hands or forearms on the carriage directly under the shoulders towards line 1. Spine is neutral and the core pulled in.

Movement – With primary foot flexed, press the heel straight up while keeping ankle over knee. Return knee to hip height, keeping constant tension on the bungee and muscles on the back of the leg. Secondary hip pulls towards center line rather than towards the side.

Duration - 1-2 minutes. Great transition between light and heavy load exercises

Muscles - Glutes, hamstrings, abdominals

Range of Motion - Keep spine stabilized and core engaged as primary leg moves. There should be no lifting in lower back because core is engaged. Movement can be from pulses or slower, continuous motion. Constant tension in bungee and on back of working leg entire time.

Variation – 

  • Extend opposite arm forward or to the eyelet
  • Straight leg bungee: same set up but primary leg extends long throughout
  • Lateral bungee: hips open to primary leg side in modified side plank. Primary leg is straight and lifts upward. 
  • Hold at the top of the move

Modifications – 

  • Drop the bungee cord completely
  • Forearms to carriage 
  • Limit range of motion

General Notes - Watch for dipping in lower back to get working knee higher. Cue abs engaged throughout whole exercise. Even though no spring usage, still very effective for back of working leg. 

 

 

 

heavy side handlebar press

Body Position - On the front of the machine, facing the side. Place the knee of the secondary leg on the carriage behind the center line at line 2. Primary foot is aligned heel to toe on handlebar in T position. Knee is at shoulder height and toes point in same direction.  Hands are wide to each side of the carriage, pulling up underneath carriage. Hips and shoulders square to the side. Spine is in a neutral position and stays long. 

Movement - Press the foot of the primary leg into the handlebar using the glutes and the muscles in the back of the leg to extend the leg and send the carriage open and away from the front platform. Bending the knee, resist the tension of the springs to slowly bring the carriage back in, keeping tension on the springs. To maintain proper alignment, the knee should aim for the shoulder as the carriage travels back in.

Muscles - Glutes, hamstrings, abdominals, triceps, shoulders

Range of Motion - Heavy pushing exercise, but foot on handlebar is primary focus. Primary leg is not meant to straighten all the way, keep tension by keeping slightly bent. Secondary knee stays directly under line of hip for proper alignment. 

Variation – 

  • Bring secondary knee closer to line 1 
  • Isometric hold or pulses with weight into primary side

Modifications – 

  • Shorter range of motion
  • Move secondary knee closer to line 2 1/2
  • Decrease springs 

General Notes - Weight stays in primary side or leg that is on handle bar. Avoid straightening primary side completely. Encourage to pull up and under from carriage to avoid wrist straining. 

heavy tabletop press

Body Position - On the front of the machine, facing the back. Place the knee of the supporting leg on the carriage at line 2 on outside of silver line. Hands are at line 3 or line 4 with shoulders and hips square to carriage. Spine is long and aligned with the center silver line. The foot of the primary leg is aligned, heel to toe, on the handlebar (T-Bar Position). Knee and toes point the same direction, out to the side. 

Movement - Press the foot of the primary leg into the handlebar using the glutes to send the carriage out and away from the front platform. Bend the knee and resist the tension of the springs to slowly bring the carriage back in, keeping tension on the springs. The primary leg stops bending when the knee is in line with the hip. Tension must stay in the glutes and back of the primary leg.

Muscles - Glutes, abdominals, triceps, shoulders

Range of Motion - Avoid pressing primary leg all the way straight and keep bend in primary knee entire exercise. Knee stays lifted towards line of hip as carriage comes back in to engage glutes. ROM is not about momentum or pressing carriage all the way out, its about continuous tension.

Variation – 

  • Isometric hold or pulses at point of most tension
  • Elevated Heavy Tabletop Press: Same motion, but bottom knee lifts from carriage.
  • Foot Strap Tabletop Press: Same motion, but primary foot is in the long black strap rather than the handle bar. Knee stays at hip height and hips stay centered.

Modification – 

  • Limit range of motion
  • Secondary knee moves closer to line 3 
  • Reduce spring load

General Notes - Set up to kneel on all 4’s first then cue primary leg to handlebar. Encourage weight to stay in primary leg. Watch for twisting in shoulders and lower back. 

 

Foot strap heavy tabletop press

(Same motion as Mega Donkey Kicks, but primary foot is in the Black strap. Knee stays in line with hip and foot in line with ankle)

heavy carriage press

Body Position - Standing at the front of the machine, facing the side. The primary leg is at the front edge of the front platform on the floor. The foot of the pushing/moving leg is at the front edge of the carriage. Keeping hips and shoulders square to the side of the room and the spine long, sit into a squat position with the primary leg by pulling off and back. Hands may hold onto the handlebars / platform for stability.

Movement - The primary leg stays stationary and low in squat position. Slowly begin to press the carriage away with the pushing/moving leg using the abductors and glutes. Resist the tension as the knee bends and the carriage comes back in. Maintain tension on the springs – The carriage does not close all the way to the platform.

Muscles - Abductors, glutes, quads, hamstrings

Range of Motion - Primary leg is in a constant isometric hold—even though this is not the primary “mover” it is still the primary “focus.” Maintain squat position entire time and avoid straightening or pressing carriage all the way out with secondary leg. Do not leg carriage close, primary leg straighten or rest on way back in, keep tension in both legs. 

Variation – 

  • Add free weights 
  • Add pulses, isometric hold with carriage out 
  • Add more springs

Modification - Limit range of motion, skating

General Notes - Watch for students straightening primary leg. Goal is to stay low and in squat position for whole duration. 

SIDe heavy carriage press

Body Position - Standing at the side of the machine, facing the side. The primary leg is on the floor in line with red line 2, one foot away from the machine. The heel of the pushing/moving leg is in the eyelet of the carriage on the same side. Keeping hips and shoulders square to the side of the room and the spine long, sit into a squat position with the primary leg by pushing hand into turned out handle bar and shifting weight back into heel and glut. Secondary hands may hold carriage for stability.

Movement - The primary leg stays stationary and low in squat position. Slowly begin to press the carriage away with the pushing/moving leg using the abductors and gluts. Resist the tension as the knee bends and the carriage comes back in. Maintain tension on the springs – The carriage does not close all the way to the platform.

Muscles - Abductors, gluts, quads, hamstrings, stabilizing oblique

Range of Motion - Primary leg is in a constant isometric hold—even though this is not the primary “mover” it is still the primary “focus.” Maintain squat position entire time and avoid straightening or pressing carriage all the way out with secondary leg. Do not let carriage close, primary leg straighten or rest on way back in, keep tension in both legs. 

Variation – 

  • Add pulses, isometric hold with carriage out, 
  • Add more springs
  • Remove bottom arm/elbow from secondary leg. Hand behind back or at hip.

Modification – 

  • Limit range of motion
  • Skaters

General Notes - Watch for students straightening primary leg. Goal is to stay low and in squat position for whole duration. 

 

 

 

SKATER

Body Position - Standing on the front platform, facing the side. Keep one foot on the front platform, place the other foot on the carriage at line 1. Pushing the carriage open about hips-distance apart, sit into a squat position by bending the knees, drawing the hips back, and keeping the knees behind the toes. Tension is kept in the back of the thighs. Body weight is centered between the legs. Keep the leg on the platform stationary.

Movement - Press the carriage away from the front platform by straightening the leg that is on the carriage. Bend the leg and control the carriage on its way back in, avoiding carriage to ever touch platform. Stay low in a squat with the primary leg on carriage. Upper body and torso do not move. 

Muscles - Abductors, glutes, quads, hamstrings 

Range of Motion - The primary leg is in an isometric hold the entire time on the carriage. Though this leg is not the primary mover, it is the target muscle / primary focus of the exercise. Avoid carriage closing to platform to keep constant tension. No shifting back/forth or up/ down in hips, keep trunk stable. 

Variation – 

  • Narrow stance will increase tension, 
  • pulse, isometric hold with carriage out
  • Add springs

Modification – 

  • Wider stance to lessen tension 
  • Limit range of motion 
  • Decrease springs

General Notes - Avoid students to straighten primary leg. Keep weight centered even though primary focus is stationary leg. 

**Can be done as “Awkward Skaters” with primary foot to bar instead of platform. 

 

AWKWARD SKATER

Body Position - Standing on the front platform, facing the side, step primary leg down to metal bar under front platform, place the other foot on the lip of the carriage. Sit into a squat position by bending the knees, drawing the hips back, and keeping the knees behind the toes. Tension is kept in the back of the thighs. Body weight is centered between the legs. Keep the leg on the metal bar stationary.

Movement - Press the carriage away from the front platform by straightening the leg that is at the lip of the carriage. Bend the leg and control the carriage on its way back in, avoiding carriage to ever touch platform. Stay low in a squat with the primary leg on metal bar under the front platform. Upper body and torso do not move. 

Muscles - Abductors, gluts, quads, hamstrings 

Range of Motion - The primary leg is in an isometric hold the entire time on the carriage. Though this leg is not the primary mover, it is the target muscle / primary focus of the exercise. Avoid carriage closing to platform to keep constant tension. No shifting back/forth or up/ down in hips, keep trunk stable.

Variation – 

  • Narrow stance to increase tension
  • Add pulse or isometric hold with carriage out
  • Increase springs

Modification – 

  • Wider stance to lessen tension, 
  • Limit range of motion
  • Decrease springs

General Notes - Avoid students to straighten primary leg. Keep weight centered even though primary focus is stationary leg. 

STANDING OUTER THIGHS

Body Position - Standing 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 throughout the movement. Body weight is centered between legs. Knees and toes point the same direction. Shoulders and hips stacked to start. 

Movement - Press the carriage out with straight legs. Torso hinges forward to protect the low back as the outer thighs and glutes press the carriage open. Spine stays straight. Control the carriage on its way back in, lifting the torso back to standing. Spine is straight and body is tall at the top. Carriage does not close to platform on way in, keep tension. 

Muscles - Abductors, glutes

Range of Motion - Keep body weight centered so tension is felt on both legs, but avoid carriage closing on way back in. Constant tension as carriage presses out wide and closes back to hip width. 

Variation – 

  • Narrow stance to increase tension and open carriage wider, 
  • Isometric hold with carriage open
  • Add weighted red pole to low back and hinge forward as carriage pushes out

Modification – 

  • Wider stance to lessen tension
  • Limit range of motion

General Notes - Foot on platform is primary working side, avoid locking out of knees but keep lengthened. Must be done on both sides.