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RPE
Sets
Reps
Rest
Rest
Status
Smith Machine Squats
(Quadriceps, Hamstrings, Gluteus Maximus, Calves)
6
3
10
90 secs
2:01:02
No
Hip Thrusts Machine
(Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps, Core, Adductors)
6
3
10
90 secs
2:01:02
No
Body-Weight Walking Lunges
(Gluteus Maximus, Quadriceps, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Cable Kick-Backs
(Gluteus Maximus, Hamstrings)
6
3
10
90 secs
2:01:02
No
Cable Abductions
(Gluteus Maximus, Gluteus Minimus, Tensor Fasciae Latae)
6
3
10
90 secs
2:01:02
No
Plyo-Box Step-Ups
(Gluteus Maximus, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Abductors, Calves, Core)
6
3
10
90 secs
2:01:02
No
Flutter Kicks
(Rectus Abdominis, Gluteus Medius, Gluteus Maximus, Quadriceps, Iliacus, Psoas Major, Pectineus, Adductor Brevis, Adductor Longus, Gracilis)
6
3
10
90 secs
2:01:02
No
Plank Jacks
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
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
Single Leg Deadlifts
(Glutes Maximus, Gluteus Medius, Hamstrings, Trapezius, Adductors, Forearms)
6
3
10
90 secs
2:01:02
No
Calf Raise Machine
(Calves)
6
3
10
90 secs
2:01:02
No
45 Leg Press
(Quadriceps, Hamstrings, Gluteus Maximus, Calves, Adductors)
6
3
10
90 secs
2:01:02
No
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