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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Plank
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
6
3
10
90 secs
2:01:02
No
Smith Machine Squats
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Leg Curls
(Hamstrings)
6
3
10
90 secs
2:01:02
No
Glute Bridges
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
6
3
10
90 secs
2:01:02
No
Mountain Climbers
(Quadriceps, Hamstrings, Rectus Abdominis, Triceps)
6
3
10
90 secs
2:01:02
No
Dumbbell Between the Legs Squats
(Gluteus Maximus, Gluteus Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis)
6
3
10
90 secs
2:01:02
No
Reverse Lunges
(Gluteus Maximus, Gluteus Medius, Hamstrings, Calves, Rectus Abdominus, Quadriceps)
6
3
10
90 secs
2:01:02
No
Crab Walk
Quadriceps, Hamstrings, Gluteus Maximus, Rectus Abdominis, Erector Spinae, Obliques, Transverse Abdominis, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Star Jumps
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Quadriceps)
6
3
10
90 secs
2:01:02
No
Leg Extensions
(Quadriceps)
6
3
10
90 secs
2:01:02
No
Box Squats
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
6
3
10
90 secs
2:01:02
No
Standing Calf Raise Machine
(Calves)
6
3
10
90 secs
2:01:02
No
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