Legs + Plyometrics fredag
Body Heatmap
Target Muscles
Tuck Jumps
16 reps1
26 reps2
36 reps3
QuadsCalvesGlutes
Tuck Jumps
QuadsCalvesGlutes
Set
KG
Reps
1
-
6
2
-
6
3
-
6
Hack Squat
15 reps1
25 reps2
35 reps3
45 reps4
QuadsGlutes
Hack Squat
QuadsGlutes
Set
KG
Reps
1
-
5
2
-
5
3
-
5
4
-
5
Romanian Deadlift (Barbell)
18 reps1
28 reps2
38 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Bulgarian Split Squat
each leg
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
each leg
QuadsGlutesHamstrings
Set
KG
Reps
1
-
8
2
-
8
3
-
8
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Seated Calf Raise
115 reps1
215 reps2
315 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
-
15
2
-
15
3
-
15
Box Jump
13 reps1
23 reps2
33 reps3
QuadsGlutesCalves
Box Jump
QuadsGlutesCalves
Set
Reps
1
3
2
3
3
3
benk hopp
15 reps1
25 reps2
35 reps3
CalvesQuads
benk hopp
CalvesQuads
Set
KG
Reps
1
-
5
2
-
5
3
-
5
