Gympal

Lower Body

Created by JP Gent
JP Gent
Hip Thrust (Machine)

Hip Thrust (Machine)

Set
KG
Reps
1
2
3
Hip Abduction (Machine)

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
Set
KG
Reps
1
2
3
4
5
Leg Press Horizontal (Machine)

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)
Set
KG
Reps
1
2
3
4
Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

Set
KG
Reps
1
2
3
Single Leg Extensions

Single Leg Extensions

Single leg 5 second holds (to strengthen knees)
Set
KG
Reps
1
Leg Extension (Machine)

Leg Extension (Machine)

Set
KG
Reps
1
2
Hip Adduction (Machine)

Hip Adduction (Machine)

Set
KG
Reps
1
2