🏋️ Strength Training

Day 2 - Lower-Body Strenght

2026-01-07

🏠 Dashboard 📊 Stats 🗂️ Library

Duration

39m

Calories

255 kcal

Avg HR

111 bpm

Training Effect

1.1

No AI summary stored for this session yet.

Heart Rate Zones

Garmin zone ranges with time spent this session.

Exercise Breakdown

Rowing Machine

row

Set Reps Weight Duration
Set 1 — Bodyweight 7.3s

Banded Glute Bridge

37

Set Reps Weight Duration
Set 1 — Bodyweight 3.9s

90/90 Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 3.1s

Lunge with Spinal Twist Stretch

warm_up

Set Reps Weight Duration
Set 1 — Bodyweight 4.5s

Deadlift

deadlift

Heaviest
60.0 kg
Prev 41.5 kg
↑ 18.5 kg heavier
Set Reps Weight Duration
Set 1 — 60.0 kg 5.8s

Leg Press

squat

Reps
30
Prev 34
↓ 4 fewer
Heaviest
80.0 kg
Prev 28.0 kg
↑ 52.0 kg heavier
Volume
2400 kg
Prev 856 kg
↑ 1544 kg more volume
Set Reps Weight Duration
Set 1 10 80.0 kg 5.4s
Set 2 10 80.0 kg 49.4s
Set 3 10 80.0 kg 45.0s

Sled Push

45

Heaviest
102.0 kg
Prev 4.0 kg
↑ 98.0 kg heavier
Set Reps Weight Duration
Set 1 — 102.0 kg 43.7s
Set 2 — 102.0 kg 37.7s
Set 3 — 102.0 kg 36.9s
Set 4 — 102.0 kg 35.9s

Swiss Ball Hip Raise and Leg Curl

leg_curl

Set Reps Weight Duration
Set 1 12 32.0 kg 21.2s
Set 2 10 32.0 kg 46.7s
Set 3 — 32.0 kg 2.5s

Single-leg Romanian Deadlift with Dumbbell

deadlift

Reps
48
Prev 30
↑ 18 more
Heaviest
12.5 kg
Prev 15.0 kg
↓ 2.5 kg lighter
Volume
600 kg
Prev 450 kg
↑ 150 kg more volume
Set Reps Weight Duration
Set 1 16 12.5 kg 102.1s
Set 2 16 12.5 kg 79.0s
Set 3 16 12.5 kg 98.0s

Weighted Seated Calf Raise

calf_raise

Set Reps Weight Duration
Set 1 15 73.0 kg 64.2s
Set 2 15 73.0 kg 59.7s

Dead Bug

hip_stability

Set Reps Weight Duration
Set 1 16 Bodyweight 30.8s
Set 2 16 Bodyweight 29.7s

Lunging Hip Flexor Stretch

warm_up

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

Glutes Stretch

warm_up

Heaviest
0.0 kg
Prev 24.0 kg
↓ 24.0 kg lighter
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 2.2s

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 2 - Upper‑Body · 2025-12-22

Metric Value Vs previous Day
Total Volume 5894 kg ↓ 1008 kg less volume
Total Reps 162 ↓ 228 fewer reps
Heaviest Set 102.0 kg ↑ 59.5 kg heavier
Sets Completed 33 ↓ 11 fewer sets
Unique Movements 16 ↓ 2 less variety
Time Under Tension 18m 34s ↓ 18m 20s shorter
Avg Working Weight 61.7 kg ↑ 37.2 kg heavier
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