DAY 12
Lower B — Hinge + Carries
💪 Crushed it
🏋️ Lower B — Hinge · 22 min
🏋️ Core + Carries · 15 min
⏱
37 min
Total Time
🏋️
6,975 lbs
Lbs Lifted?
🔥
201 kcal
Burned
⚖️
183.4 lbs
Weight
🏋️ Lower B — Hinge
STRENGTH
⏱ 22 MIN 🔥 125 cal
| Exercise | Sets |
|---|---|
| Dumbbell Romanian Deadlift Hamstrings, Glutes Dumbbell |
1. 12 reps @ 30lbs 2. 12 reps @ 30lbs 3. 12 reps @ 30lbs |
| Hip Thrust Glutes Barbell |
1. 15 reps @ 45lbs 2. 15 reps @ 45lbs 3. 15 reps @ 45lbs |
| Dumbbell Walking Lunges Quads, Glutes Dumbbell |
1. 12 reps @ 20lbs 2. 12 reps @ 20lbs 3. 12 reps @ 20lbs |
| Leg Extension Quads Machine |
1. 15 reps @ 70lbs 2. 15 reps @ 70lbs 3. 15 reps @ 70lbs |
| Back Extension Lower Back, Glutes Bodyweight |
1. 12 reps 2. 12 reps 3. 12 reps |
🏋️ Core + Carries
STRENGTH
⏱ 15 MIN 🔥 76 cal
| Exercise | Sets |
|---|---|
| Suitcase Carry Grip, Core, Obliques Dumbbell |
1. 40s @ 40lbs 2. 40s @ 40lbs 3. 40s @ 40lbs |
| Bird Dogs Core Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps |
| Reverse Crunches Core Bodyweight |
1. 15 reps 2. 15 reps 3. 15 reps |
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
1/10
⚡ Energy
5/10
🧠 Stress
3/10
BMI
24.2 — Normal
Under
Normal
Over
Obese