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Legs 3
Beginner (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
3
10
90
secs
6
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
3
10
90
secs
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
90
secs
10
3
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
6
90
secs
10
3
2:1:2
Plank Jacks
Plyo-Box Step-Ups
Hack Squat Machine
Jumping Lunges
45° Leg Press
Hyperextension Machine
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, Calves)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Hip Flexors, Gluteus Maximus, Gluteus Minimus, Calves, Hamstrings, Quadriceps)
(Quadriceps, Hamstrings, Gluteus Maximus, Calves, Adductors
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Single Leg Glute Bridges
Reverse Lunges
Crab Walk
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
6
90
secs
10
3
2:1:2
(Hamstrings, Hip Flexors, Erector Spinae, Thoracolumbar Fascia, Gluteus Maximus, Gluteus Medius, Gluteus Minimus)
(Gluteus Maximus, Gluteus Medius, Hamstrings, Calves, Rectus Abdominus, Quadriceps)
Quadriceps, Hamstrings, Gluteus Maximus, Rectus Abdominis, Erector Spinae, Obliques, Transverse Abdominis, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Triceps Brachii)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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