MONDAY GYM WHIP 10/12

MONDAY WHIP LEGS

We are going to change up the TEMPO today, keep the energy high and push your self. The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up 3 Rounds

30 Sec - Walking Lunges 


4 Rounds 

10-8-6-6 Reps - Smith Machine Back Squat

20 Reps - DB Sumo Squat




4 rounds 

15 Reps - Heels elevated Back Squat  

10 Reps - Heels Elevated Squat with a Pause

(use weights near the leg extension machine)



3 Rounds 

12 Reps - 2 up 1 down leg extension

8-8-8-6 Reps - Wide Stance Straight leg Dead



HIIT 3 Rounds NO REST

5 Reps - 5 Bench hop overs 1 burpee

20 Reps- Seated Prisoner Squat Jumps 

10 Reps EL - Explosive Single Leg Hip thrust 




4 Rounds 

12-10-8-8 Reps - Close Stance leg press

20 Reps - Sled Calf Raise



TREADMILL WALK 10 MIN INCLINE 

TREADMILL MAX INCLINE