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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Plank Jacks
(Rectus Abdominus, Transverse Abdominis, Obliques, Gluteus Maximus, Hamstrings, Quadriceps, Calves)
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
Smith Machine Squats
(Quadriceps, Hamstrings, Gluteus Maximus)
6
3
10
90 secs
2:01:02
No
Cable Adductions
(Adductor Magnus, Adductor Longus, Adductor Brevis, Gluteus Maximus)
6
3
10
90 secs
2:01:02
No
Hyperextension Machine
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
6
3
10
90 secs
2:01:02
No
Omni Leg Press
(Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Sumo Squats
(Quadriceps, Gluteus Maximus, Hamstrings)
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
Calf Raise Machine
(Calves)
6
3
10
90 secs
2:01:02
No
Squat Pulses
Quadriceps, Hamstrings, Calves, Hip Flexors, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Abductors, Adductors, Rectus Abdominis, Obliques)
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
Flat SM Bench Press
(Pectoralis Major, Tricep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
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