🏋️ Strength Training

Day 4 - Lower-Body Strenght

2025-11-23

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 3m

Calories

405 kcal

Avg HR

112 bpm

Training Effect

1.5

No AI summary stored for this session yet.

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Dumbbell Bulgarian Split Squat

lunge

Reps
52
Prev 48
↑ 4 more
Heaviest
32.0 kg
Prev 32.0 kg
No change
Volume
1536 kg
Prev 1536 kg
No change
Set Reps Weight Duration
Set 1 4 Bodyweight 180.0s
Set 2 16 32.0 kg 173.8s
Set 3 16 32.0 kg 165.3s
Set 4 16 32.0 kg 149.5s

Standing Hamstring Stretch

warm_up

Heaviest
0.0 kg
Prev 86.0 kg
↓ 86.0 kg lighter
Set Reps Weight Duration
Set 1 — Bodyweight 5.1s

Ankle Dorsiflexion with Band

warm_up

Heaviest
0.0 kg
Prev 57.5 kg
↓ 57.5 kg lighter
Set Reps Weight Duration
Set 1 — Bodyweight 7.0s

Single-leg Romanian Deadlift with Dumbbell

deadlift

Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 — Bodyweight 12.3s

Calf Stretch

warm_up

Reps
30
Prev 18
↑ 12 more
Heaviest
80.0 kg
Prev 0.0 kg
↑ 80.0 kg heavier
Set Reps Weight Duration
Set 1 10 80.0 kg 49.5s
Set 2 10 80.0 kg 44.1s
Set 3 10 80.0 kg 48.1s

Banded Glute Bridge

37

Set Reps Weight Duration
Set 1 8 26.0 kg 59.8s
Set 2 8 26.0 kg 29.1s
Set 3 8 26.0 kg 44.1s

Dead Bug

hip_stability

Reps
80
Prev 32
↑ 48 more
Heaviest
12.0 kg
Prev 0.0 kg
↑ 12.0 kg heavier
Set Reps Weight Duration
Set 1 16 12.0 kg 93.1s
Set 2 16 12.0 kg 94.8s
Set 3 16 12.0 kg 100.6s
Set 4 16 Bodyweight 47.1s
Set 5 16 Bodyweight 30.5s

Weighted Seated Calf Raise

calf_raise

Set Reps Weight Duration
Set 1 15 86.0 kg 74.5s
Set 2 15 86.0 kg 39.5s
Set 3 15 86.0 kg 47.7s

Swiss Ball Hip Raise And Leg Curl

leg_curl

Reps
36
Prev 36
No change
Heaviest
0.0 kg
Prev 0.0 kg
No change
Set Reps Weight Duration
Set 1 12 Bodyweight 78.3s
Set 2 12 Bodyweight 34.3s
Set 3 12 Bodyweight 55.4s

Warm Up

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s
Set 3 — Bodyweight 30.0s
Set 4 — Bodyweight 30.0s
Set 5 — Bodyweight 30.0s
Set 6 — Bodyweight 30.0s
Set 7 — Bodyweight 2.4s
Set 8 — Bodyweight 30.0s
Set 9 — Bodyweight 30.0s
Set 10 — Bodyweight 30.0s
Set 11 — Bodyweight 30.0s

Strength Metrics Snapshot

Compared with Day 4 - Long Lower‑Body · 2025-11-14

Metric Value Vs previous Day
Total Volume 9006 kg ↑ 1644 kg more volume
Total Reps 267 ↓ 104 fewer reps
Heaviest Set 86.0 kg No change
Sets Completed 35 ↑ 10 more sets
Unique Movements 16 ↑ 7 more variety
Time Under Tension 32m 46s ↑ 7m 2s longer
Avg Working Weight 47.2 kg ↑ 0.3 kg heavier
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