Bootie day
Body Heatmap
Target Muscles
Hip Thrust (Barbell)
machine
112 reps1
212 reps2
310 reps3
410 reps4
GlutesHamstrings
Hip Thrust (Barbell)
machine
GlutesHamstrings
Set
KG
Reps
1
80
12
2
90
12
3
90
10
4
100
10
Romanian Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
40
10
2
40
10
3
40
10
4
40
10
Bulgarian Split Squat
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Sumo Squat (Dumbbell)
dumb bell weight
110 reps1
211 reps2
310 reps3
412 reps4
QuadsAdductorsGlutes
Sumo Squat (Dumbbell)
dumb bell weight
QuadsAdductorsGlutes
Set
KG
Reps
1
18
10
2
18
11
3
18
10
4
18
12
Hip Abduction (Machine)
112 reps1
210 reps2
39 reps3
48 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
52
12
2
52
10
3
52
9
4
52
8
Treadmill
10 km · 06:601
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Stair Machine
level 9 5 mins blast at end of workout
10 km · 03:001
QuadsGlutesCalves
Stair Machine
level 9 5 mins blast at end of workout
QuadsGlutesCalves
Set
KM
Duration
1
-
-
Hip Adduction (Machine)
110 reps1
210 reps2
39 reps3
410 reps4
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
39
10
2
39
10
3
39
9
4
34.3
10
