TUESDAY & FRIDAY — SNATCHED WAIST + BACK
Body Heatmap
Target Muscles
Glute Bridge Marches
115 reps1
215 reps2
315 reps3
GlutesHamstrings
Glute Bridge Marches
GlutesHamstrings
Set
+KG
Reps
1
2
15
2
2
15
3
2
15
Heel Tap Variation
115 reps1
215 reps2
315 reps3
Heel Tap Variation
Set
Reps
1
15
2
15
3
15
Reverse plank w/Crunches
115 reps1
215 reps2
315 reps3
GlutesHamstringsAbsLower BackTricepsFront DeltsSide DeltsRear DeltsObliques
Reverse plank w/Crunches
GlutesHamstringsAbsLower BackTricepsFront DeltsSide DeltsRear DeltsObliques
Set
Reps
1
15
2
15
3
15
Raising leg holding crunch
115 reps1
215 reps2
315 reps3
Abs
Raising leg holding crunch
Abs
Set
Reps
1
15
2
15
3
15
Underhand row
112 reps1
212 reps2
312 reps3
412 reps4
TricepsBiceps
Underhand row
TricepsBiceps
Set
KG
Reps
1
2
12
2
2
12
3
2
12
4
2
12
Rear Delt Reverse Fly (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Rear DeltsUpper Back
Rear Delt Reverse Fly (Dumbbell)
Rear DeltsUpper Back
Set
KG
Reps
1
2
12
2
2
12
3
2
12
4
2
12
Dumbbell Row
112 reps1
212 reps2
312 reps3
412 reps4
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
2
12
2
2
12
3
2
12
4
2
12
Superman
1-1
Lower BackGlutes
Superman
Lower BackGlutes
Set
Reps
1
-
Face Pull
12 kg1
Rear DeltsUpper Back
Face Pull
Rear DeltsUpper Back
Set
KG
Reps
1
2
-
