Gympal

    Lower Body

    JP Gent
    JP Gent

    Body Heatmap

    Target Muscles

    Hip Thrust (Machine)

    18 repsW
    210 reps2
    38 repsF
    GlutesHamstrings

    Hip Abduction (Machine)

    First 2 sets sat fully forward - mainly glute max focused (full cheek). Last 2 sets sat upright - mainly glute medius focused (upper/outer cheek) x2 sets of 12-15 reps, 1st set 45lbs, 2nd set 55lbs ( x1 set of 12-15 reps, 1st set 40lbs, 2nd set 45lbs

    18 repsW
    210 reps2
    38 repsF
    412 reps4
    510 repsF
    AbductorsGlutes

    Leg Press Horizontal (Machine)

    First 2 sets feet wide, pointed out slightly, top platform (more glutes & hamstrings focused) Last 2 sets feet together, mid centre platform (more outer thigh/quad focused)

    113 reps1
    28 repsF
    313 reps3
    48 repsF
    QuadsGlutesHamstrings

    Seated Leg Curl (Machine)

    18 repsW
    210 reps2
    310 repsF
    HamstringsCalves

    Single Leg Extensions

    Single leg 5 second holds (to strengthen knees)

    15 reps1
    Quads

    Leg Extension (Machine)

    112 reps1
    28 reps2
    Quads

    Hip Adduction (Machine)

    110 reps1
    28 repsF
    Adductors