🏋️ Strength Training

Day 4 - Lower-Body Strenght

2025-11-30

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

1h 5m

Calories

473 kcal

Avg HR

119 bpm

Training Effect

2.1

No AI summary stored for this session yet.

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Cardio

cardio

Set Reps Weight Duration
Set 1 — Bodyweight 180.0s

Forward and Backward Leg Swings

warm_up

Set Reps Weight Duration
Set 1 30 Bodyweight 60.0s

Ankle Dorsiflexion with Band

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 60.0s

Banded Glute Bridge

37

Set Reps Weight Duration
Set 1 — Bodyweight 60.0s

Leg Press

squat

Set Reps Weight Duration
Set 1 10 80.0 kg 42.0s
Set 2 10 80.0 kg 36.8s
Set 3 10 80.0 kg 44.4s

Goblet Squat

squat

Set Reps Weight Duration
Set 1 8 26.0 kg 44.8s
Set 2 8 26.0 kg 33.2s
Set 3 8 26.0 kg 40.0s

Single-leg Romanian Deadlift with Dumbbell

deadlift

Heaviest
12.0 kg
Prev 0.0 kg
↑ 12.0 kg heavier
Set Reps Weight Duration
Set 1 16 12.0 kg 112.8s
Set 2 16 12.0 kg 88.9s
Set 3 16 12.0 kg 85.9s

Dumbbell Bulgarian Split Squat

lunge

Reps
48
Prev 52
↓ 4 fewer
Heaviest
32.0 kg
Prev 32.0 kg
No change
Volume
1536 kg
Prev 1536 kg
No change
Set Reps Weight Duration
Set 1 16 32.0 kg 259.8s
Set 2 16 32.0 kg 96.6s
Set 3 16 32.0 kg 121.5s

Weighted Seated Calf Raise

calf_raise

Reps
45
Prev 45
No change
Heaviest
86.0 kg
Prev 86.0 kg
No change
Volume
3870 kg
Prev 3870 kg
No change
Set Reps Weight Duration
Set 1 15 86.0 kg 38.7s
Set 2 15 86.0 kg 43.8s
Set 3 15 86.0 kg 42.8s

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 86.3s
Set 2 12 Bodyweight 40.0s
Set 3 12 Bodyweight 44.0s

Dead Bug

hip_stability

Reps
32
Prev 80
↓ 48 fewer
Heaviest
0.0 kg
Prev 12.0 kg
↓ 12.0 kg lighter
Set Reps Weight Duration
Set 1 16 Bodyweight 30.2s
Set 2 16 Bodyweight 38.0s

Lunging Hip Flexor Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Glutes Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Standing Hamstring Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s
Set 3 — Bodyweight 4.4s

Side Lunge Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Calf Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 30.0s
Set 2 — Bodyweight 30.0s

Strength Metrics Snapshot

Compared with Day 4 - Lower-Body Strenght · 2025-11-23

Metric Value Vs previous Day
Total Volume 9006 kg No change
Total Reps 293 ↑ 26 more reps
Heaviest Set 86.0 kg No change
Sets Completed 35 No change
Unique Movements 16 No change
Time Under Tension 33m 55s ↑ 1m 9s longer
Avg Working Weight 47.2 kg No change
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