Adjust platform so lever fulcrum is same height as hip articulation. Adjust roller in low position. Face machine and grasp bars to sides. Place outside of thigh against roller pad and shift body weight to opposite leg.
Raise leg against roller pad to side by abduction hip. Return and repeat. Reposition roller pad lever and continue with opposite leg.
Sit on bench or chair with low pulley to side. Attach cable ankle cuff to ankle furthest pulley. Place foot of stationary leg just forward of foot attached to cable. Grasp bench and handle bar on cable column if available. Position thighs of both legs side by side, perpendicular to cable. Raise foot attached to cable slightly off of floor.
Keeping knee of attached leg bent approximately 90°, pull cable attachment away from pulley by rotating hip as far as possible. Return foot behind stationary foot and toward pulley. Repeat. Place ankle cuff on opposite leg and continue facing opposite direction.
Sit on bench or chair with low pulley to side. Attach cable ankle cuff to ankle, nearest pulley. Place far stationary foot slightly forward. Grasp lower thigh of leg with attached cuff, position it along side thigh of stationary leg while keeping foot slightly above floor.
Keeping knee of attached leg bent approximately 90°, pull cable attachment under thigh of stationary leg by rotating hip. Return until slight stretch is felt in hip, then repeat. Place ankle cuff on opposite leg and continue facing opposite direction.
Stand in front of low pulley facing to one side. Attach cable cuff to far ankle. Step out away from stack and grasp ballet bar. Stand on near foot and allow far leg to cross in front.
Move leg to opposite side of low pulley by abduction hip. Return and repeat. Turn around and continue with opposite leg.
Sit on floor facing suspension trainer loops in low position. Grasp bottom of loops, then lay supine. Raise legs and place heels in loops with soles contacting handles. Lie down supine on mat so knees and hips are bent with suspension straps hanging vertical. Place arms off to sides.
Raise hips up by extending hips until fully extended. Lower hips until hips and back make contact with mat. Repeat.
Lie on floor or mat. Place one leg straight and bend the other leg with foot flat on floor or mat. Place arms down on mat to each side of hips.
Raise body by extending hip of bent leg, keeping extended leg and hip straight. Return to original position by lowering body with extended leg and hip straight. Repeat and continue with opposite sides.
Lay torso and waist on bench and grasp handles. Feet should be above floor with legs straight.
Raise legs by extending hips as high as possible until legs are nearly straight. Lower legs to original position. Repeat.
Attach ankle cuff to low pulley. With cuff on one ankle, grasp ballet bar with both hands and step back with other foot. Elbows remain straight. Attached leg is straight and foot is slightly off floor.
Pull cable attachment back by extending hip. Return leg to original position. Repeat. Continue with opposite leg.
Sit on floor or mat with bar, weight plates loaded on one side. Sit on hip with knees bent and place bar on inside of shoe with weight plate beyond foot. Holding on to opposite end of bar, lie on side with weighted leg extended out straight and upper leg extended behind.
Raise weighted leg up off floor as high as possible while balancing bar inside of foot and holding onto nearest side of bar. Return to floor and repeat. Repeat and continue with opposite leg.
|Doctor Fitness AZ||