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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Hack Squat Machine
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, 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
45° Leg Press
(Quadriceps, Hamstrings, Gluteus Maximus, Calves, Adductors
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
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
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
Glute Bridges:
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
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
Omni Leg Press
(Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
Dumbbell Squats
(Quadriceps, Gluteus Maximus, Hamstrings, Core)
6
3
10
90 secs
2:01:02
No
Body-Weight Calf Raises
(Gastrocnemius, Soleus)
6
3
10
90 secs
2:01:02
No
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