Legs/Glutes
Body Heatmap
Target Muscles
Hip Abduction (Machine)
110 reps1
210 reps2
310 reps3
430 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
77
10
2
77
10
3
77
10
4
64
30
Hip Adduction (Machine)
16 reps1
27 reps2
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
57
6
2
57
7
Hip Thrust (Machine)
til sammen
115 reps1
28 reps2
38 reps3
46 reps4
54 reps5
GlutesHamstrings
Hip Thrust (Machine)
til sammen
GlutesHamstrings
Set
KG
Reps
RPE
1
20
15
6
2
30
8
9.5
3
40
8
9.5
4
45
6
9.5
5
55
4
10
Lying Leg Curl (Machine)
18 reps1
28 reps2
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
30
8
2
36
8
Bulgarian Split Squat
16 reps1
28 reps2
36 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
14
6
2
14
8
3
-
6
Leg Extension (Machine)
16 reps1
26 reps2
36 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
64
6
2
64
6
3
64
6
Dumbbell Step Up
18 reps1
28 reps2
38 reps3
QuadsGlutes
Dumbbell Step Up
QuadsGlutes
Set
KG
Reps
1
14
8
2
14
8
3
14
8
Stair Machine
motstand 8
18000 km · 03:001
QuadsGlutesCalves
Stair Machine
motstand 8
QuadsGlutesCalves
Set
KM
Duration
1
8000
-
Decline Crunch
122 reps1
20 reps2
30 reps3
Abs
Decline Crunch
Abs
Set
Reps
1
22
2
-
3
-
