서 서연

BW × 40 reps×3

Goblet Squat

20kg × 8 reps20kg × 7 reps20kg × 6 reps×2

Leg Press

120kg × 10 reps120kg × 9 reps120kg × 8 reps120kg × 7 reps×2

14kg × 8 reps×214kg × 7 reps14kg × 6 reps×2

Bodyweight Squat

BW × 50 reps×3BW × 46 repsBW × 50 reps

130 h ago1 h 24 min · 25 sets

BW × 40 reps×3

Hip Thrust

100kg × 10 reps100kg × 9 reps100kg × 8 reps100kg × 7 reps

Smith Machine Bulgarian Split Squat

70kg × 6 reps×5

40kg × 6 reps×5

Donkey Kick

BW × 40 reps×5

BW × 40 reps×3

154 h ago1 h 24 min · 25 sets

BW × 40 reps×3

Squat

70kg × 6 reps70kg × 5 reps70kg × 4 reps×3

Leg Press

120kg × 10 reps120kg × 9 reps120kg × 7 reps×3

14kg × 9 reps14kg × 8 reps×214kg × 7 reps

Bodyweight Squat

BW × 50 reps×5

BW × 40 reps×2BW × 36 reps

226 h ago1 h 7 min · 19 sets

BW × 40 reps×2BW × 37 reps

Machine Hip Thrust

100kg × 6 reps×4

70kg × 6 reps×4

14kg × 9 reps×214kg × 8 reps14kg × 7 reps×2

BW × 40 reps×2BW × 36 reps

274 h ago1 h 12 min · 20 sets

BW × 40 reps×3

Machine Hip Thrust

120kg × 6 reps×4

70kg × 6 reps×5

14kg × 10 reps14kg × 9 reps14kg × 8 reps14kg × 7 reps×2

BW × 40 reps×3

321 h ago1 h 45 min · 25 sets

Band Clamshell

BW × 40 repsBW × 35 repsBW × 40 reps

Hip Thrust

90kg × 10 reps90kg × 9 reps90kg × 8 reps90kg × 7 reps×2

70kg × 6 reps×5

14kg × 10 reps14kg × 8 reps14kg × 7 reps×3

Bodyweight Squat

BW × 50 repsBW × 48 repsBW × 50 reps×2

BW × 40 reps×3