legs/glutes
Body Heatmap
Target Muscles
Rowing Machine
1::1
Upper BackLatsQuadsBiceps
Rowing Machine
Upper BackLatsQuadsBiceps
Set
Time
1
-
Seated Calf Raise
incline
18 reps1
28 reps2
38 reps3
Calves
Seated Calf Raise
incline
Calves
Set
KG
Reps
1
93
8
2
93
8
3
93
8
Hip Abduction (Machine)
1-1
2-2
3-3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Hip Adduction (Machine)
1-1
2-2
3-3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Pendulum Squat (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutes
Pendulum Squat (Machine)
QuadsGlutes
Set
KG
Reps
1
20
8
2
20
8
3
20
8
Seated Leg Curl (Machine)
1-1
2-2
3-3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Leg Press (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
50
8
2
50
8
3
50
8
Back Extension (Weighted Hyperextension)
1-1
2-2
3-3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Bulgarian Split Squat
1-1
2-2
3-3
4-4
5-5
6-6
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
4
-
-
5
-
-
6
-
-
Single Leg Extensions
1-1
2-2
3-3
Quads
Single Leg Extensions
Quads
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Treadmill
106:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
