Lower 2
Body Heatmap
Target Muscles
Treadmill
10 km · 06:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Lying Leg Curl (Machine)
15-10 reps1
25-10 reps2
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Range
1
69.5
-
2
69.5
-
Squat (Smith Machine)
16-10 reps1
26-10 reps2
36-10 reps3
QuadsGlutesHamstrings
Squat (Smith Machine)
QuadsGlutesHamstrings
Set
KG
Range
1
59
-
2
69
-
3
74
-
Hip Adduction (Machine)
18-12 reps1
28-12 reps2
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Range
1
-
-
2
-
-
Hip Thrust (Machine)
16-10 reps1
26-10 reps2
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Range
1
-
-
2
-
-
Leg Extension (Machine)
MYO: Første sett 1 RIR, ca 6-8 reps, deretter 3 sett med 15 sekunder pause, Alle settene på 3-5 repetisjoner. Tilsammen rundt 20 repetisjoner
18 reps1
25 reps2
35 reps3
45 reps4
Quads
Leg Extension (Machine)
MYO: Første sett 1 RIR, ca 6-8 reps, deretter 3 sett med 15 sekunder pause, Alle settene på 3-5 repetisjoner. Tilsammen rundt 20 repetisjoner
Quads
Set
KG
Reps
1
85
8
2
85
5
3
85
5
4
85
5
Standing Calf Raise (Machine)
110-15 reps1
210-15 reps2
310-15 reps3
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Range
1
70
-
2
70
-
3
70
-
