FRIDAY GYM WHIP 7/9
FRIDAY WHiP LEGS
Warm Up 3 Rounds
40 Reps - Hamstring Curls (light weight)
20 Reps - DB Straight leg dead lift
( Bring dumbbells to machine)
3 Rounds
10 Reps EL - Single leg press
10 Reps EL - One Legged Deads
10 Reps - Plank Hops ins
3 Rounds
10 Reps EL - Single Leg Extension
(Resist 3 sec on the way down)
15 Reps EL - Split Step Squat
30 Reps - Butt Kickers
3 Rounds
10 Reps - Smith Machine Squats
(5 sec down explode up)
10 Reps - Weighted Sumo Squat Pulse
3 Rounds
10 Reps - Heavy Laying Hamstring Curls
12 Reps - Sumo Jump Squats
HIIT 2 Rounds 30 sec Work 15 Sec Rest
Bent over Jumping Lunge
Air Squat with Jumping lunges
Weighted Start Jumps
Core
2 Rounds non stop
20 Reps - Ab Leg Lift
30 Sec - Plank
12 Reps - Hanging Knee Raise
20 Reps - Bicycle Crunches
TEXT ONLY
Warm Up 3 Rounds
40 Reps - Hamstring Curls (light weight)
10 Reps EL - Explosive Single Leg Hips Thusts
place back on chest pad of hamstring machine.
3 Rounds
10 Reps EL - Single leg press
10 Reps EL - Walking Straight leg Dead
10 Reps - Plank Hops ins
3 Rounds
12 Reps EL - Single Leg Extension
15 Reps EL - Split Step Squats
30 Reps - Butt Kickers
3 Rounds
10 Reps - Smith Machine Squats
(5 sec down explode up)
10 Reps ES - Curtsy Lunge
3 Rounds
12 Reps - Laying Hamstring Curls
12 Reps - Sumo Jump Squats
HIIT 2 Rounds 30 sec Work 15 Sec Rest
Bent over Jumping Lunge
Crab Toe Touch
Sumo Squat Pulse
Core
2 Rounds non stop
20 Reps - Ab Leg Lift
30 Sec - Plank
12 Reps - Hanging Knee Raise
20 Reps - Bicycle Crunches
