MONDAY GYM 9/9

MONDAY 

LEGS 

3 Rounds Warm Up 

20 Reps - Air Squat 

20 Reps - Jumping Lunges 

20 Reps EL - Bench Split Lunge


3 Rounds 

10 Reps EL - 2 up 1 Down Leg Extension (resist down) 

10 Reps - Heels Elevated Front Squat 

10 Reps EL - Bentover Jumping Lunge


3 Rounds 

10 Reps - Deficit Sumo Dead Lift 

10 Reps - Seated Prisoner Jump Squat

20 Reps - Butt Kickers


3 Rounds 

10 Reps - Bench Glute Contractions 

20 Reps - KB Front Rack Step up (slow and controlled) 

10 Reps - Jumping Lunges 


HIIT 2 Rounds 

45 Sec - Plank Kick Through

(15 sec Rest) 

45 Sec - Mt Climbers

(15 sec Rest) 

45 sec - Reverse Lunge Ball Twist




TEXT ONLY 

3 Rounds WARM UP

20 Reps - Air Squat 

20 Reps - Jumping Lunges 

20 Reps EL - Bench Split Lunge

3 Rounds

10 Reps EL - 2 up 1 Down Leg Extension (resist down) 

10 Reps - Heels Elevated Front Squat 

10 Reps EL - Bentover Jumping Lunge

3 Rounds 

10 Reps - Deficit Sumo Dead Lift 

10 Reps - Seated Prisoner Jump Squat

20 Reps - Butt Kickers

3 Rounds 

10 Reps - Bench Glute Contractions 

20 Reps - KB Front Rack Step up (slow and controlled) 

10 Reps - Jumping Lunges 

HIIT 2 Rounds 

45 Sec - Plank Kick Through

(15 sec Rest) 

45 Sec - Mt Climbers

(15 sec Rest) 

45 sec - Reverse Lunge Ball Twist