day 1 (glutes and quads)
Body Heatmap
Target Muscles
Hip Thrust
1-W
2-2
3-3
4-4
GlutesHamstrings
Hip Thrust
GlutesHamstrings
Set
Reps
W
-
2
-
3
-
4
-
Goblet Squat
1-1
2-2
3-3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Leg Extension (Machine)
1-1
2-2
3-3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Hip Abduction (Machine)
1-1
2-2
3-3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
-
2
-
-
3
-
-
