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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
45° Leg Press (Narrow Feet)
(Quadriceps, Glutes, Hamstrings, Calves)
6
3
10
90 secs
2:01:02
No
Ab Crunch Machine
(Rectus Abdominis)
6
3
10
90 secs
2:01:02
No
Plank Rocks
(Rectus Abdominis, Transverse Abdominis, Obliques, Erector Spinae, Quadratus Lumborum, Deltoids)
6
3
10
90 secs
2:01:02
No
Goblet Squats
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
6
3
10
90 secs
2:01:02
No
Jumping Lunges
(Hip Flexors, Gluteus Maximus, Gluteus Minimus, Calves, Hamstrings, Quadriceps)
6
3
10
90 secs
2:01:02
No
Farmers Walk
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
6
3
10
90 secs
2:01:02
No
Hack-Squat Machine
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, Calves)
6
3
10
90 secs
2:01:02
No
Single Leg Glute Bridges
(Hamstrings, Hip Flexors, Erector Spinae, Thoracolumbar Fascia, Gluteus Maximus, Gluteus Medius, Gluteus Minimus)
6
3
10
90 secs
2:01:02
No
Walking Plank/Slam Ball Roll-Through
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Bicycle Crunches
(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)
6
3
10
90 secs
2:01:02
No
Decline Bench Sit-Ups
(Rectus Abdominis, Obliques, Rectus Femoris, Hip Flexors)
6
3
10
90 secs
2:01:02
No
Russian Twists
(External Obliques, Rectus Abdominis, Transverse Abdominis, Hip Flexors, Erector Spinae, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
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