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Sat 21st Dec 2024 at 2:12pm by Ness

Cross > Strength

Amazing

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Time
34:01
Cals
103
BPM
78
%MHR
42.2
Surface
Indoor

indoor

Notes & Comments

IRON Series: Day 8
30 Min Glutes & Hamstrings Workout - Hip Thrusts / RDL
1 minute of each exercise with 30 seconds rest between all reps.
RDL - 10 kg
RDL - 10kg

BANDED HIP THRUST - SLOW - 1 x 10kg - with light band round thighs
PAUSED AT TOP HIP THRUSTS 1 x 10kg
1 1/2 REP HIP THRUSTS 1 x 10kg

HAMSTRING HIP THRUST- 1 x 10kg and light band
HAMSTRING HIP THRUST- 1 x 10kg and light band
STAGGERED RDL - 1 x 10kg
SWITCH SIDE 10kg
SWITCH SIDE 10kg
SWITCH SIDE 10kg
LUNGE TO STAGGERED RDL 1 x 8kg

SWITCH SIDE 8kg
SWITCH SIDE 8kg
SWITCH SIDE 8kg
SINGLE LEG HAMSTRING LIFT - body weight only

SWITCH SIDE
SWITCH SIDE
SWITCH SIDE
FINISHER!
WEIGHTED HAMSTRING THRUST! No band. 60 secs then straight on to 30 second hold, then another 60 seconds.

Multigraph

Multi Graph Loading...

mi ( to ) | /mi | bpm

Sets

Set	Exercise	Repetitions	Duration	Weight (kg)	Rest
1	curl, bench_press	11	34:01	0.0	0

Further Analysis

Heart Rate Distribution
78 avge / 109 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

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