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Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
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
Farmers Walk
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
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
Bicycle Crunches
(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)
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
Jumping Lunges
(Hip Flexors, Gluteus Maximus, Gluteus Minimus, Gastrocnemius, Soleus, Hamstrings, Quadriceps)
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
Plank
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
45° Leg Press (Narrow Feet)
(Quadriceps, Glutes, Hamstrings, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Standing Calf Raise Machine
(Gastrocnemius, Soleus)
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
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