loading up
Body Heatmap
Target Muscles
Lunge
hold + calf raise
120 reps1
220 reps2
320 reps3
QuadsGlutesHamstrings
Lunge
hold + calf raise
QuadsGlutesHamstrings
Set
Reps
1
20
2
20
3
20
Downward Dog
reach bsck opposite side
120 reps1
220 reps2
320 reps3
Front DeltsHamstringsCalves
Downward Dog
reach bsck opposite side
Front DeltsHamstringsCalves
Set
Reps
1
20
2
20
3
20
Fire Hydrants
112 reps1
212 reps2
312 reps3
GlutesAbductors
Fire Hydrants
GlutesAbductors
Set
Reps
1
12
2
12
3
12
Clamshell
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Clamshell
AbductorsGlutes
Set
Reps
1
12
2
12
3
12
Walking Lunge
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Walking Lunge
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
3
12
banded knee raise
112 reps1
212 reps2
312 reps3
Abs
banded knee raise
Abs
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Plank
100:451
200:452
300:453
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Side Bend (Dumbbell)
112 reps1
212 reps2
312 reps3
Obliques
Side Bend (Dumbbell)
Obliques
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Single Leg Romanian Deadlift (Dumbbell)
112 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Single Leg Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Lying Leg Curl (Machine)
16 reps1
26 reps2
36 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Leg Extension (Machine)
SA
16 reps1
26 reps2
36 reps3
Quads
Leg Extension (Machine)
SA
Quads
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Hip Thrust (Machine)
staggered stance
16 reps1
26 reps2
36 reps3
GlutesHamstrings
Hip Thrust (Machine)
staggered stance
GlutesHamstrings
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Seated Calf Raise
112 reps1
212 reps2
312 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
-
12
2
-
12
3
-
12