Lever Standing Rear Kick
Start off setting up a standing glute kickback machine by adjusting the leg padding on the machine then place the padding underneath one of your knees. Grab onto the bars and stand with a bend in your knees, then slowly push your leg behind you, extending back as far as you can, squeezing your
Lever Standing Hip Extension
Stand on platform so front of hips are against edge of abdominal pad. Position flexed leg over padded roller while standing on other leg. Grasp handles with both hands. Extend lever back by extending hip and straightening leg. Return by flexing hip and knee. Repeat. Continue with opposite leg.
Lever Horizontal One leg Press
Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up. Supporting the weight, fully extend the knee and unlock the sled. This
Cable standing hip extension (version 2)
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.
Cable hip abduction (version 2)
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
Lever Seated Hip Abduction
Sit on machine with legs inside of side pads. If available, place heels on foot bars. Release and pull lever brace to position legs together. Engage lever into locked position. Lie back and grasp bars to sides. Move legs apart as far as possible. Return and repeat.
Lying Alternate Hip Extension
Lay face down on the floor. Place arms alongside body. Suck in the stomach and contract the abdominals. Lift one leg without bending the knee. Avoid shifting the pelvis. Use second leg. Alternate and repeat.
Lying Hip Lift (on stability ball)
Lie face up on the floor with your arms at your side and knees bent, feet firmly panted floor. Rest your upper body on the stability ball till the mid part of your lower back . Raise your hips so your body forms a straight line from your shoulders to your knees. Pause in
Lever Reverse Hyperextension (plate loaded)
Place one leg in strap so it is positioned above ankle. Step up onto step built on side of apparatus with other foot. Lay torso and waist on bench and grasp handles. Place stepping foot inside of strap, just in front of leg already in strap. Position legs side by side. Feet should be
