lower body
Body Heatmap
Target Muscles
Toe Touch
diagonal 
112 reps1
212 reps2
312 reps3
AbsHamstrings
Toe Touch
diagonal 
AbsHamstrings
Set
Reps
1
12
2
12
3
12
Squat (Bodyweight)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Bodyweight)
QuadsGlutesHamstrings
Set
Reps
1
10
2
10
3
10
Dead Bug
116 reps1
216 reps2
316 reps3
Abs
Dead Bug
Abs
Set
Reps
1
16
2
16
3
16
Sumo Deadlift
110 reps1
210 reps2
310 reps3
GlutesHamstringsQuadsLower BackAdductors
Sumo Deadlift
GlutesHamstringsQuadsLower BackAdductors
Set
KG
Reps
1
27.2
10
2
27.2
10
3
27.2
10
Romanian Deadlift (Dumbbell)
SL with knee drive
112 reps1
212 reps2
312 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
SL with knee drive
HamstringsGlutesLower Back
Set
KG
Reps
1
11.3
12
2
11.3
12
3
11.3
12
Side Bend (Dumbbell)
130 reps1
230 reps2
330 reps3
Obliques
Side Bend (Dumbbell)
Obliques
Set
KG
Reps
1
11.3
30
2
11.3
30
3
11.3
30
Pistol Squat
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Pistol Squat
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
3
12
Hip Thrust (Machine)
2 sets normal 2 sets staggard stance
110 reps1
210 reps2
312 reps3
412 reps4
GlutesHamstrings
Hip Thrust (Machine)
2 sets normal 2 sets staggard stance
GlutesHamstrings
Set
KG
Reps
1
29.5
10
2
29.5
10
3
6.8
12
4
6.8
12
Bench Press (Dumbbell)
SA
112 reps1
210 reps2
310 reps3
ChestTricepsFront Delts
Bench Press (Dumbbell)
SA
ChestTricepsFront Delts
Set
KG
Reps
1
11.3
12
2
11.3
10
3
11.3
10