lower body
Body Heatmap
Target Muscles
Walking Lunge
124 reps1
224 reps2
324 reps3
QuadsGlutesHamstrings
Walking Lunge
QuadsGlutesHamstrings
Set
Reps
1
24
2
24
3
24
Step Up
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Step Up
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
3
12
Glute Bridge
hamstring walkout
112 reps1
212 reps2
312 reps3
GlutesHamstrings
Glute Bridge
hamstring walkout
GlutesHamstrings
Set
Reps
1
12
2
12
3
12
Lateral Band Walks
124 reps1
224 reps2
324 reps3
AbductorsGlutes
Lateral Band Walks
AbductorsGlutes
Set
Reps
1
24
2
24
3
24
Hip Thrust (Machine)
SL
120 reps1
220 reps2
320 reps3
GlutesHamstrings
Hip Thrust (Machine)
SL
GlutesHamstrings
Set
KG
Reps
1
15.9
20
2
15.9
20
3
6.8
20
Lateral Leg Raises
110 reps1
210 reps2
310 reps3
AbductorsGlutes
Lateral Leg Raises
AbductorsGlutes
Set
Reps
1
10
2
10
3
10
Bulgarian Split Squat
116 reps1
216 reps2
316 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
-
16
2
9.1
16
3
9.1
16
Knee Raise Parallel Bars
110 reps1
210 reps2
310 reps3
Abs
Knee Raise Parallel Bars
Abs
Set
Reps
1
10
2
10
3
10
Overhead Press (Dumbbell)
116 reps1
216 reps2
316 reps3
Front DeltsSide DeltsTriceps
Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
9.1
16
2
9.1
16
3
9.1
16
Plank
copghenhagen
100:301
200:302
300:303
Abs
Plank
copghenhagen
Abs
Set
Time
1
-
2
-
3
-
Toe Touch
diagonal SL
120 reps1
220 reps2
320 reps3
AbsHamstrings
Toe Touch
diagonal SL
AbsHamstrings
Set
Reps
1
20
2
20
3
20