Lying Leg Curls - (All Views)
Captain Workout (Day 3) - LEGS
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30s
///// PRIMARY MUSCLES WORKED
HAMSTRINGS
- Biceps femoris, long head
- Biceps femoris, short head
- Semimembranosus
- Semitendinosus
CALVES
- Gastrocnemius, lateral head
- Gastrocnemius, medial head
///// SECONDARY MUSCLES WORKED
BACK
- Latissimus dorsi
ABS
- External oblique
GLUTES
- Gluteus maximus
- Gluteus medius
HIP
- iliotibial band
- Tensor fascia lata
QUADS
- Rectus femoris
- Vastus intermedius
- Vastus lateralis
- Vastus medialis
CALVES
- Extensor digitorum longus
- Peroneus brevis
- Peroneus longus
- Soleus
- Tibialis anterior
Up Next in Captain Workout (Day 3) - LEGS
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Dumbbell Lunges - (All Views)
///// PRIMARY MUSCLES WORKED
GLUTES
- [R] Gluteus maximusQUADS
- [R] Rectus femoris
- [R] Vastus intermedius
- [R] Vastus lateralis
- [R] Vastus medialis///// SECONDARY MUSCLES WORKED
ABS
- External obliqueGLUTES
- [L] Gluteus maximus
- [L] Gluteus mediusHIP
-... -
Dumbbell Lunges - (All Views) - LEFT
///// PRIMARY MUSCLES WORKED
GLUTES
- [L] Gluteus maximusQUADS
- [L] Rectus femoris
- [L] Vastus intermedius
- [L] Vastus lateralis
- [L] Vastus medialis///// SECONDARY MUSCLES WORKED
ABS
- External obliqueGLUTES
- [R] Gluteus maximus
- [R] Gluteus mediusHIP
-... -
Half Squat Machine - (All Views)
///// PRIMARY MUSCLES WORKED
GLUTES
- Gluteus maximus
- Gluteus mediusQUADS
- Rectus femoris
- Vastus intermedius
- Vastus lateralis///// SECONDARY MUSCLES WORKED
BACK
- Latissimus dorsiABS
- External obliqueHIP
- iliotibial band
- Tensor fascia lataHAMSTRIN...
