FRIDAY
LEGS HIGH VOLUME
SPIN BIKE WARM UP 1 Round
3 Min - Spin Bike
( 30 sec high tension slow pace, 30 sec low tension)
5 Min - Treadmill Run
( Bump up incline 2% each min, bump speed down as needed)
3 Rounds
20 Reps - Box Sit Jumps
10 Reps EL - BB Overhead Reverse Lunge
10 Reps EL - Straight One Legged Dead Lift
3 Reps
20 Reps - Close Stance Leg Press
10 Reps - Air Squat Double Pump
20 Reps - Ice Skaters
CARIDO HIIT
5 Min - Treadmill Run
( Start at 10% incline and reduce 2% on the minute and increase speed)
3 Min - Spin Bike
3 Rounds
20 Reps - Laying Hamstring Curls
10 Reps ES - Curtsy Lunge
30 Reps - Jumping Lunges
3 Rounds
15 Reps - Weighted Hip Thrusts
15 Reps - Elevated Toes Straight Leg Deads
10 Reps - Box Jump kick back (variation, step ups)
(you can use the box or bench you are using for the hip thrusts)
Treadmill HIIT
10 Min - Tread mill 1 min run 1 min walk.
TEXT ONLY
WARM UP 1 Round
3 Min - Spin Bike
( 30 sec high tension slow pace, 30 sec low tension)
5 Min - Treadmill Run
( Bump up incline 2% each min, bump speed down as needed)
3 Rounds
20 Reps - Box Sit Jumps
10 Reps EL - BB Overhead Reverse Lunge
10 Reps EL - Straight One Legged Dead Lift
3 Reps
20 Reps - Close Stance Leg Press
10 Reps - Air Squat Double Pump
20 Reps - Ice Skaters
CARIDO HIIT
5 Min - Treadmill Run
( Start at 10% incline and reduce 2% on the minute and increase speed)
3 Min - Spin Bike
3 Rounds
20 Reps - Laying Hamstring Curls
10 Reps ES - Curtsy Lunge
30 Reps - Jumping Lunges
3 Rounds
15 Reps - Weighted Hip Thrusts
15 Reps - Elevated Toes Straight Leg Deads
10 Reps - Box Jump kick back (variation, step ups)
(you can use the box or bench you are using for the hip thrusts)
Treadmill HIIT
10 Min - Tread mill 1 min run 1 min walk.