-FRIDAY-WHiP- 8/9

LEG DAY


2 Rounds Warm Up

12 Reps - Dead Lift Warm up



3 Rounds  

12 Reps - Dead Lift

(Keep your head up and back straight push with your legs)

15 Reps - Sumo Jump Squat 

30 Reps - Flutter Kicks  







3 Rounds

12 Reps - Leg Press (heavy)

(if you can do two more up the weight)

10 Reps - Glute Bridge 

20 Reps - Jumping Lunges


  


  



3 Rounds

10 Reps - Leg Extension (heavy)

20 Reps - Leg Extension (light)

15 Reps EL - Standing One Legged Calf Raise


 





3 Rounds  

12 Reps - Laying Hamstring Curls (heavy)

10 Reps EL - Donkey Kicks 

12 Reps - DB Sumo Squat


 





Core

3 Rounds 

30 Sec - Plank 

15 Reps - Hanging Knee Raise

30 Sec ES - Side Plank

20 Reps - Bicycle Cruches 



 







20 Min of LIIS Cardio your choice 

Stair stepper 

Treadmill work 

Elliptical

Stationary Bike


TEXT ONLY

2 Rounds Warm Up

12 Reps - Dead Lift Warm up

3 Rounds  

12 Reps - Dead Lift

(Keep your head up and back straight push with your legs)

15 Reps - Sumo Jump Squat 

30 Reps - Flutter Kicks  

3 Rounds

12 Reps - Leg Press

10 Reps - Glute Bridge 

20 Reps - Jumping Lunges 

3 Rounds

10 Reps - Leg Extension (heavy)

20 Reps - Leg Extension (light)

15 Reps EL - Standing One Legged Calf Raise

3 Rounds  

12 Reps - Laying Hamstring Curls (heavy)

10 Reps EL - Donkey Kicks 

12 Reps - DB Sumo Squat

Core

3 Rounds 

30 Sec - Plank 

15 Reps - Hanging Knee Raise

30 Sec ES - Side Plank

20 Reps - Bicycle Cruches 

20 Min of LIIS Cardio your choice 

Stair stepper 

Treadmill work 

Elliptical

Stationary Bike