MONDAY GYM 9/23

MONDAY 

LEGS 

Warm Up - Treadmill Incline walk

5 Min

3 Rounds

20 Reps - Adductors

20 Reps - Weighted low side to side lunge

3x3 Reps - 3 Stage Pulse Squats

(3 pulse 3x narrow, middle, wide)


3 Rounds 

10 Reps EL - KB Front Rack Step up

10 Reps EL - Bench Split Lunge (weighted or not) 

30 Sec - Toe Taps 


3 Rounds 

10 Reps EL - DB Walking Lunges 

20 Reps - Jumping lunges 

10 Reps - Frog Pumps (3 sec up 3 sec squeeze) 


3 Rounds 

20 Reps - Leg Press 

10 Reps - Sump Jump Squat 

10 Reps - Plate Cruches 


HIIT 10 Min 

Deadmill 20 Sec Sprint 40 Sec Rest (treadmill is off, you manually push)

OR 

Your choice of HIIT!!


TEXT ONLY 

Warm Up - Treadmill Incline walk 5 Min

3 Rounds WARM UP

20 Reps - Adductors

20 Reps - Weighted low side to side lunge

3x3 Reps - 3 Stage Pulse Squats

(3 pulse 3x narrow, middle, wide)

3 Rounds

10 Reps EL - KB Front Rack Step up

10 Reps EL - Bench Split Lunge (weighted or not) 

30 Sec - Toe Taps 

3 Rounds 

10 Reps EL - DB Walking Lunges 

20 Reps - Jumping lunges 

10 Reps - Frog Pumps (3 sec up 3 sec squeeze) 

3 Rounds 

20 Reps - Leg Press 

10 Reps - Sump Jump Squat 

10 Reps - Plate Cruches 

HIIT 10 MIN  

Deadmill 20 Sec Sprint 40 Sec Rest 

OR 

You choice of HIIT!!