Body Heatmap
Target Muscles
Bird Dog
112 reps1
212 reps2
AbsGlutesLower Back
Bird Dog
AbsGlutesLower Back
Set
Reps
1
12
2
12
Squat (Bodyweight)
112 reps1
212 reps2
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
alternating leg drop
112 reps1
212 reps2
312 reps3
412 reps4
Abs
alternating leg drop
Abs
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Crunch
110 reps1
210 reps2
310 reps3
Abs
Crunch
Abs
Set
Reps
1
10
2
10
3
10
Deadlift (Trap bar)
115 reps1
215 reps2
315 reps3
415 reps4
GlutesHamstringsQuadsLower BackUpper Back
Deadlift (Trap bar)
GlutesHamstringsQuadsLower BackUpper Back
Set
KG
Reps
1
22.7
15
2
40.8
15
3
40.8
15
4
40.8
15
Pistol Squat
116 reps1
216 reps2
316 reps3
416 reps4
QuadsGlutesHamstrings
Pistol Squat
QuadsGlutesHamstrings
Set
Reps
1
16
2
16
3
16
4
16
Lat Pulldown (Cable)
under hand grip
110 reps1
210 reps2
310 reps3
LatsUpper Back
Lat Pulldown (Cable)
under hand grip
LatsUpper Back
Set
KG
Reps
1
27.2
10
2
31.8
10
3
31.8
10