legs 4
Body Heatmap
Target Muscles
Stair Machine
106:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
side plank reach through
110 reps1
210 reps2
310 reps3
ObliquesAbs
side plank reach through
ObliquesAbs
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Fire Hydrants
110 reps1
210 reps2
310 reps3
GlutesAbductors
Fire Hydrants
GlutesAbductors
Set
Reps
1
10
2
10
3
10
Mountain Climber
120 reps1
220 reps2
320 reps3
Abs
Mountain Climber
Abs
Set
Reps
1
20
2
20
3
20
Squat (Bodyweight)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
10
2
10
3
10
banded knee raise
120 reps1
220 reps2
320 reps3
Abs
banded knee raise
Abs
Set
KG
Reps
1
-
20
2
-
20
3
-
20
heel walks
140 reps1
240 reps2
340 reps3
Tibialis
heel walks
Tibialis
Set
KG
Reps
1
-
40
2
-
40
3
-
40
Deadlift (Trap bar)
16 reps1
26 reps2
36 reps3
46 reps4
GlutesHamstringsQuadsLower BackUpper Back
Deadlift (Trap bar)
GlutesHamstringsQuadsLower BackUpper Back
Set
KG
Reps
1
22.7
6
2
31.8
6
3
31.8
6
4
31.8
6
dumbell side bend
120 reps1
220 reps2
320 reps3
Obliques
dumbell side bend
Obliques
Set
KG
Reps
1
13.6
20
2
13.6
20
3
13.6
20
Cable Twist (Up to down)
110 reps1
210 reps2
310 reps3
ObliquesAbs
Cable Twist (Up to down)
ObliquesAbs
Set
KG
Reps
1
9.1
10
2
9.1
10
3
9.1
10
