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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Cable Hip Adductions
(Gluteus Medius, Gluteus Minimus)
6
3
10
90 secs
2:01:02
No
Cable Kick Backs
(Gluteus Maximus, Hamstrings)
6
3
10
90 secs
2:01:02
No
Incline Bench Sit-Ups
Rectus Abdominis, Quadriceps, External Obliques, Illiapsoas, Rectus Femoris)
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
Smith Machine Squats:
(Quadriceps, Hamstrings, Gluteus Maximus, 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
Dumbbell Between the Legs Squats
Gluteus Maximus, Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis
6
3
10
90 secs
2:01:02
No
Leg Curls:
(Hamstrings)
6
3
10
90 secs
2:01:02
No
Standing Calf Raise Machine
(Calves)
6
3
10
90 secs
2:01:02
No
Hip Thrusts
Gluteus Maximus, Gluteus Medius, Hamstrings, Quadriceps, Core, Adductors
6
3
10
90 secs
2:01:02
No
Single Leg Deadlifts:
(Gluteus Medius, Gluteus Maximus, Hamstrings, Trapezius, Adductors, Forearms)
6
3
10
90 secs
2:01:02
No
Plank
(Rectus Abdominis, Serratus Anterior, External Obliques, Quadriceps, Pectoral Major, Deltoids)
6
3
10
90 secs
2:01:02
No
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