Autumn - Day 4 (Glutes and posterior chain)
Body Heatmap
Target Muscles
Deadlift (Trap bar)
1-1
GlutesHamstringsQuadsLower BackUpper Back
Deadlift (Trap bar)
GlutesHamstringsQuadsLower BackUpper Back
Set
KG
Reps
1
-
-
Romanian Deadlift (Barbell)
1-1
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
-
Back Extension (Weighted Hyperextension)
1-1
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
-
Hip Abduction (Machine)
1-1
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
-
-
Seated Leg Curl (Machine)
1-1
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
-
Toes to Bar
1-1
AbsLatsForearms
Toes to Bar
AbsLatsForearms
Set
Reps
1
-
