Leg day
Body Heatmap
Target Muscles
Romanian Deadlift (Barbell)
110 reps1
28 reps2
36 reps3
45 repsD
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
40
10
2
50
8
3
60
6
D
50
5
Hip Thrust (Barbell)
110 reps1
28 reps2
36 reps3
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
45
10
2
65
8
3
85
6
Bulgarian Split Squat
110 reps1
28 reps2
36 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
10
10
2
16
8
3
16
6
Back Extension (Weighted Hyperextension)
110 reps1
210 reps2
38 reps3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
10
10
2
10
10
3
15
8
Lying Leg Tuck Hip Stretch
100:30W
200:30W
Glutes
Lying Leg Tuck Hip Stretch
Glutes
Set
Time
W
-
W
-
Kneeling Hip Flexor Stretch
100:30W
200:30W
Glutes
Kneeling Hip Flexor Stretch
Glutes
Set
Time
W
-
W
-
Hamstring Stretch
100:20W
Hamstrings
Hamstring Stretch
Hamstrings
Set
Time
W
-
Stair Machine
11000 km · 03:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
1000
-
