Legday (MOVA Raufoss)
Body Heatmap
Target Muscles
Straight Leg Raise
110 reps1
210 reps2
310 reps3
Abs
Straight Leg Raise
Abs
Set
Reps
1
10
2
10
3
10
Back Extension (Hyperextension)
15 kg —> 20 kg —> 20 kg
110 reps1
210 reps2
310 reps3
Lower BackGlutesHamstrings
Back Extension (Hyperextension)
15 kg —> 20 kg —> 20 kg
Lower BackGlutesHamstrings
Set
Reps
1
10
2
10
3
10
Hip Thrust (Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
70
10
2
80
10
3
80
10
Romanian Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
50
10
2
50
10
3
60
10
Glute Sidekicks
110 reps1
210 reps2
GlutesAbductors
Glute Sidekicks
GlutesAbductors
Set
KG
Reps
1
10
10
2
15
10
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
35
10
2
40
10
3
45
10
Glute Pushdowns
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Glute Pushdowns
GlutesHamstrings
Set
KG
Reps
1
45
10
2
50
10
3
50
10
