Friday HOME WHIP 9/20

FRIDAY

Glutes and Hams

Warm Up 3 Rounds 

10 Reps ES - DB Squat to twist press

10 Reps ES - Walking Straight Leg Deadlift

30 Reps ES - Single Leg Jump Rope w/o Rope




3 Rounds 

12 Reps - Jump Squat Pulse

12 Reps EL - Single Leg Elevated Glute Bridge 

12 Reps EL - One Legged Dead lift 




3 Rounds

12 Reps - Weighted Jump Squat 

10 Reps EL - Cross body Romanian Deads

( Keep body parallel with the floor)  

20 Reps EL - Standing Calf Raises 




3 Rounds 

12 Reps EL - Side Lunge Knee Up

30 Sec - Plank 




3 Rounds

10 Reps - Banded Straight Leg Dead

10 Reps EL - Banded Donkey Kicks 

10 Reps - Burpee





TEXT ONLY 

Warm Up 3 Rounds 

10 Reps ES - DB Squat to twist press

10 Reps ES - Walking Straight Leg Deadlift

30 Reps ES - Single Leg Jump Rope w/o Rope


3 Rounds 

12 Reps - Jump Squat Pulse

12 Reps EL - Single Leg Elevated Glute Bridge 

12 Reps EL - One Legged Dead lift 

3 Rounds

12 Reps - Weighted Jump Squat 

10 Reps EL - Cross body Romanian Deads

20 Reps EL - Standing Calf Raises 


3 Rounds 

12 Reps EL - Side Lunge Knee Up

30 Sec - Plank 

3 rounds 

10 Reps - Banded Straight Leg Dead

10 Reps EL - Banded Donkey Kicks 

10 Reps - Burpee