Day 1 - Legs
Body Heatmap
Target Muscles
Squat to pike
110 repsW
210 repsW
HamstringsCalves
Squat to pike
HamstringsCalves
Set
Reps
W
10
W
10
Hamstrings nerve floss
8-10
110 repsW
210 repsW
Hamstrings
Hamstrings nerve floss
8-10
Hamstrings
Set
Reps
W
10
W
10
Kettlebell hip flexor lift
Hol dfor 5 sec at the top
16 repsW
26 repsW
QuadsAbs
Kettlebell hip flexor lift
Hol dfor 5 sec at the top
QuadsAbs
Set
KG
Reps
W
4
6
W
4
6
Single Leg Glute Bridge
18 repsW
28 repsW
38 repsW
GlutesHamstrings
Single Leg Glute Bridge
GlutesHamstrings
Set
Reps
W
8
W
8
W
8
Pause Squat (Barbell)
6-8 reps. 2 warm up sets, 3 working sets
18 reps1
28 reps2
36 reps3
46 reps4
58 reps5
QuadsGlutesHamstrings
Pause Squat (Barbell)
6-8 reps. 2 warm up sets, 3 working sets
QuadsGlutesHamstrings
Set
KG
Reps
1
20
8
2
20
8
3
30
6
4
30
6
5
30
8
Bulgarian Split Squat
Deficit. add something to elevate front leg. Reps 6-8
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
Deficit. add something to elevate front leg. Reps 6-8
QuadsGlutesHamstrings
Set
KG
Reps
1
8
8
2
8
8
3
10
8
Lying Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
23
12
2
23
12
3
23
12
Sissy Squat (Weighted)
112 reps1
212 reps2
312 reps3
Quads
Sissy Squat (Weighted)
Quads
Set
+KG
Reps
1
-
12
2
-
12
3
-
12
Hip Adduction (Machine)
18 reps1
28 reps2
38 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
32
8
2
32
8
3
32
8
Cable Crunch
112 reps1
212 reps2
312 reps3
Abs
Cable Crunch
Abs
Set
KG
Reps
1
18
12
2
18
12
3
18
12
Hamstring Stretch
active stretch with band, 30s passive, 30s active, 5s passive, 5s active, 30s passive
100:901
Hamstrings
Hamstring Stretch
active stretch with band, 30s passive, 30s active, 5s passive, 5s active, 30s passive
Hamstrings
Set
Time
1
-
Kneeling Hip Flexor Stretch
100:301
200:302
Glutes
Kneeling Hip Flexor Stretch
Glutes
Set
Time
1
-
2
-
