Legs
Body Heatmap
Target Muscles
Air Bike
warm up
103:001
QuadsHamstringsCalvesGlutes
Air Bike
warm up
QuadsHamstringsCalvesGlutes
Set
Time
1
-
Single Leg Press (Machine)
112 reps1
210 reps2
310 reps3
QuadsGlutes
Single Leg Press (Machine)
QuadsGlutes
Set
KG
Reps
1
5
12
2
5
10
3
5
10
Leg Press Horizontal (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
57.5
12
2
57.5
12
3
57.5
12
Leg Extension (Machine)
SINGLE seat 4, knee 10, Ankle M-L
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
SINGLE seat 4, knee 10, Ankle M-L
Quads
Set
KG
Reps
1
8.8
10
2
5
10
3
5
10
Leg Extension (Machine)
BOTH Legs - set up as above
112 reps1
212 reps2
312 reps3
Quads
Leg Extension (Machine)
BOTH Legs - set up as above
Quads
Set
KG
Reps
1
16.3
12
2
16.3
12
3
16.3
12
Seated Leg Curl (Machine)
seat 4. lean forward during curl
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
seat 4. lean forward during curl
HamstringsCalves
Set
KG
Reps
1
50
12
2
50
12
3
50
12
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
65
12
2
65
12
3
65
12
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
65
12
2
65
12
3
65
12
Wall Sit
low as possible
100:301
200:302
300:303
4::4
Quads
Wall Sit
low as possible
Quads
Set
Time
1
-
2
-
3
-
4
-
Reverse Lunge
use straps
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Reverse Lunge
use straps
QuadsGlutesHamstrings
Set
Reps
1
8
2
8
3
8
Air Bike
level 5 change down every 1 min
103:001
QuadsHamstringsCalvesGlutes
Air Bike
level 5 change down every 1 min
QuadsHamstringsCalvesGlutes
Set
Time
1
-
Farmers Walk
110 reps1
210 reps2
310 reps3
ForearmsUpper TrapsAbs
Farmers Walk
ForearmsUpper TrapsAbs
Set
KG
Reps
1
40
10
2
30
10
3
30
10
Glute Bridge
20 kg each side
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Glute Bridge
20 kg each side
GlutesHamstrings
Set
Reps
1
10
2
10
3
10
