THURSDAY GYM WHiP 7/4

THURSDAY

LEGS #2

3 Rounds 

20-10 Reps Drop Set - Hamstring Curls 

10 Reps - Toes Elevated Straight Leg Dead Lift 

(bring DB or BB to the curl machine) 

12 Reps - Air Squat Double Pump 




3 Rounds 

15 Reps - Smith Machine Squat

(challenge your weight, good form) 

20 Reps - Low Side to Side Lunges 

20 Reps - Mt Climbers




HIIT 2 Rounds 

3 Min - Stationary Bike 

20 Reps - Weighted Front Squats

(take weight near bike)



3 Rounds 

15 Reps EL - Side, One Legged Press

10 Reps EL - One Legged Romanian Dead Lift 

20 Reps - Sumo Jump Squat




3 Round 

12 Reps - BB Hip Thrusters

10 Reps EL DB Reverse Lunges 

30 Reps - Jumping Lunges 




20 Min LISS CARDIO 


TEXT ONLY 

3 Rounds 

20-10 Reps Drop Set - Hamstring Curls 

10 Reps - Toes Elevated Straight Leg Dead Lift 

(bring DB or BB to the curl machine) 

12 Reps - Air Squat Double Pump 

3 Rounds 

15 Reps - Smith Machine Squat

(challenge your weight, good form) 

20 Reps - Low Side to Side Lunges 

20 Reps - Mt Climbers

HIIT 2 Rounds 

3 Min - Stationary Bike 

20 Reps - Weighted Front Squats

(take weight ball near bike)

3 Rounds 

15 Reps EL - Side, One Legged Press

10 Reps EL - One Legged Romanian Dead Lift 

20 Reps - Sumo Jump Squat

3 Round 

12 Reps - BB Hip Thrusters

10 Reps EL DB Reverse Lunges 

30 Reps - Jumping Lunges 

20 Min LISS CARDIO