Lagree Certification Moves

High Plank/Forearm Plank

Hands on platform, feet on 1st red line. Shoulder stacked on wrist, lift you hips in line with your shoulders, Gaze is straight down, modify by using knees on platforms or forearms instead of hands

Wheelbarrow

At front facing the front. Hands on front platform, knees on carriage. Shoulder stacks on wrists, hips lift into a straight line from head to knees, keeping core engaged.

R WB

At front, facing the back. Knees on front platform, hands on the carriage

G WB

At the back, facing the front. Knees on back platform hands on carriage

GR WB

At back, facing back. Hands on back platform, knees on carriage

Saw

Facing front, forearms on front platform, knees on carriage, shoulder stacked on elbows, gaze straight down

Plank to Pike

Starting in plank position (Forearms or hands) with feet together, lift hips to challenge point hips to 90 degrees

Catfish

Hands on high handle bars, feet on 1st line, table top back, micro bend in knees, wrist stacked on shoulders, tippy toes

Giant Reverse Crunch

At the back facing the back, forearms on back platform knees tuck in carriage strap, knees stack under hips, round spine to C curve, resist on way out

Elevator Lunge

Long Line: feet hip distance apart front leg at 90, back leg stays long, neutral spine, slight hinge forward, shoulders and hips square

Lagree Style: 90 degree bend both legs, knee stacked over ankle, more quad focused

Floor Lunge

hips/shoulders forward, floor foot in line to 2 or 4, back foot in pocket behind. Use handle bar or knee down for stability. Knee stacked above ankle.

R Floor Lunge

Facing back, front foot close to high handle bar, back foot in front pocket hole, more challenging at back with tension

Express Lunge

Same as elevator but at the back with red cables

Well Lunge

face back, front leg touch back platform, back knee tucked behind strap, hinge forward.

Back Lunge

front foot over back platform calf touching back platform, foot tucked in carriage strap, hinge forward

Escalator Lunge

Face back, front foot 1st red line, back foot under platform strap, can do long line (more hamstring) or lagree style (more quad)

5th Lunge

Escalator off back, facing front, front foot red lines back foot tucked. Using red cables

Super Lunge

Face back, hold black cables, front foot under carriage strap, back knee down, start with a row and once stable press back toe to rise up, once back shin is parallel to carriage rise back up

Single Leg Squat

At front face parking lot or cubbies, staggered stance, one leg on platform, back leg with elevated heel, sit back and hinge forward

Standing Inner Thigh

Feet in between straps, hip width apart, body stays upright shoulders stacked on hips, center weight, micro bend in knees

Hamstring Curl

Lay down on carriage face front, legs on front platform. Booty close to platform, lift glutes up push back using heels and keep feet down

Reverse Donkey Kick

Face back, Hands edge of carriage, heel on front bar, knee on middle red line, check back mirror to make sure you are aligned, push to 90% out before knee locks out, bring in until you can see top of springs

Skater

Feet apart, squat down, push foot on carriage out while holding the working leg, can use high handle bars for assistance

Runners Lunge

90 degree bend in legs, back leg extends out while front leg stays still and bend, (Split squat = variation)

Side Kick

One leg on floor close to front platform, other leg heel on edge of the carriage, push out carriage and squat down, focusing on leg on the floor

Side Leg Press

Lay down on center line, heel on front handle bar, arm in carriage strap (Could use cable or handle bar)

Spider Kick

Facing cubby, left knee on middle red, right heel on high handle bar, hands on carriage bar, extend and bend

Spider Lunge

Working leg is bent on side of carriage while the other leg is in opposite pocket, Push carriage back and in using handle bar for support

Bungee Kick

Face back: One foot has bungee cable, other knee on first red line, on forearms, heel faces ceiling presses up resist on way down
Face front: Standing, hands on handle bars