legday
Created by 
Audun Hilden
Frog Pose
Set
Time
1
02:00
Quadriceps stretch
1 min each leg
Set
Time
1
01:00
Lying Glute Stretch
Set
Time
1
01:00
2
01:00
Cycling
Set
Time
1
05:00
Lunge
Set
Reps
1
10
2
10
3
10
Leg Extension (Machine)
Set
KG
Reps
RPE
1
20
20
6
2
40
20
6
3
60
20
7.5
4
90
12
8
5
95
12
8.5
Pendulum Squat (Machine)
Set
KG
Reps
1
20
10
2
20
12
3
20
12
Seated Calf Raise
Set
KG
Reps
1
40
20
2
40
20
3
40
20
4
40
20
5
40
20
Hack Squat (Machine)
Set
KG
Reps
RPE
1
20
10
7
2
40
10
8.5
3
40
10
8.5
4
60
12
8.5
5
70
5
8.5
Calf Extension (Machine)
Set
KG
Reps
1
100
20
2
100
20
3
100
20
4
100
20
5
100
20
Hip Thrust (Machine)
Set
KG
Reps
1
40
9
2
40
10
Hip Adduction (Machine)
Set
KG
Reps
1
40
20
2
60
20
3
70
10
Hip Abduction (Machine)
Set
KG
Reps
1
40
15
2
40
12
Leg Press Horizontal (Machine)
Set
KG
Reps
1
100
12
2
100
12
3
100
10
Seated Calf Raise
Set
KG
Reps
RPE
1
25
20
8
2
25
20
8
3
25
20
8.5
4
25
20
8.5
5
40
20
Romanian Deadlift (Barbell)
Set
KG
Reps
RPE
1
20
10
6
2
60
10
7
3
60
10
7
4
60
10
8
Target Muscle
Hips
Equipment
None