Friday GYM WHIP 7/23
FRIDAY
Glutes and Hams
Warm Up 2 Rounds
2 Min - Stair Stepper
15 Reps - Hamstring Roll ins
3 Rounds
8 Reps EL - Hamstring Curls
( 3 sec up 3 sec down)
10 Reps EL - One Legged Dead Lift
10 Reps EL - Curtsy Lunges
3 Rounds
30 REps - Step Lateral split jumps
20 reps - Step Trainer Reverse lunge
3 Rounds
12 Reps EL - Single Leg Press
(If you can do more than 12 go heavier)
10 Reps EL - Cross body Romanian Deads
( Keep body parallel with the floor)
20 Reps EL - Standing Calf Raises
HIIT 1 Rounds
3 Min - Treadmill Run
3 Rounds
12 Reps - Back Extension w/ Weighted row
30 Sec - Plank
3 Rounds
10 Reps - Cable Straight Leg Dead
10 Reps EL - Cable Kickbacks
10 Reps - Burpee
CARDIO
Stair Stepper - 10Min Moderate Speed
(2 Every Stair - 2 Min Every Other)
( Incline Treadmill Walk if no stair stepper)