[D2] Lower-Body

Rowing Machine

row

Set	Reps	Weight	Duration
Set 1	70	Bodyweight	180.0s

Banded Glute Bridge

37

Set	Reps	Weight	Duration
Set 1	15	Bodyweight	42.2s
Set 2	15	Bodyweight	42.7s

90/90 Stretch

warm_up

Set	Reps	Weight	Duration
Set 1	—	Bodyweight	78.5s

Lunge with Spinal Twist Stretch

warm_up

Set	Reps	Weight	Duration
Set 1	—	Bodyweight	2.0s

Deadlift

deadlift

Set	Reps	Weight	Duration
Set 1	5	70.0 kg	44.5s
Set 2	5	70.0 kg	32.2s
Set 3	5	70.0 kg	44.1s

Leg Press

squat

Reps

30

Prev 10

↑ 20 more

Heaviest

157.0 kg

Prev 0.0 kg

↑ 157.0 kg heavier

Set	Reps	Weight	Duration
Set 1	10	157.0 kg	31.4s
Set 2	10	157.0 kg	31.7s
Set 3	10	157.0 kg	38.5s

Swiss Ball Hip Raise and Leg Curl

leg_curl

Set	Reps	Weight	Duration
Set 1	12	Bodyweight	33.6s
Set 2	12	Bodyweight	29.2s
Set 3	12	Bodyweight	32.9s

Sled Push

45

Set	Reps	Weight	Duration
Set 1	—	132.0 kg	42.1s
Set 2	—	132.0 kg	41.7s
Set 3	—	132.0 kg	46.5s
Set 4	—	132.0 kg	44.0s

Single-leg Romanian Deadlift with Dumbbell

deadlift

Reps

44

Prev 15

↑ 29 more

Heaviest

12.5 kg

Prev 0.0 kg

↑ 12.5 kg heavier

Set	Reps	Weight	Duration
Set 1	12	12.5 kg	77.8s
Set 2	16	12.5 kg	72.2s
Set 3	16	12.5 kg	82.6s

Weighted Seated Calf Raise

calf_raise

Heaviest

70.0 kg

Prev 25.0 kg

↑ 45.0 kg heavier

Set	Reps	Weight	Duration
Set 1	15	70.0 kg	38.4s
Set 2	15	70.0 kg	29.8s
Set 3	15	70.0 kg	35.3s

Dead Bug

hip_stability

Set	Reps	Weight	Duration
Set 1	16	Bodyweight	30.2s
Set 2	16	Bodyweight	27.2s
Set 3	16	Bodyweight	25.0s

Lunging Hip Flexor 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

Glutes Stretch

warm_up

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

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