Legs A Posterior
Body Heatmap
Target Muscles
Hip Thrust (Machine)
18-15 reps1
28-15 reps2
38-15 reps3
48-15 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Cable Pull Through
110-15 reps1
210-15 reps2
310-15 reps3
410-15 reps4
GlutesHamstrings
Cable Pull Through
GlutesHamstrings
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Seated Leg Curl (Machine)
110-15 reps1
210-15 reps2
310-15 reps3
410-15 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Lying Leg Curl (Machine)
110-15 reps1
210-15 reps2
310-15 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Range
1
-
-
2
-
-
3
-
-
Hip Adduction (Machine)
112-20 reps1
212-20 reps2
312-20 reps3
412-20 reps4
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
Standing Calf Raise (Machine)
110-15 reps1
210-15 reps2
310-15 reps3
410-15 reps4
Calves
Standing Calf Raise (Machine)
Calves
Set
KG
Range
1
-
-
2
-
-
3
-
-
4
-
-
