MONDAY GYM WHIP 10/14

MONDAY WHIP LEGS

The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up

10 MIN - Cardio Machine Your Choice 

3 Rounds 

12 Reps EL- Smith Machine Split Squat

12 Reps - Elevated Glute Bridge 

20 Reps - Butt kickers





3 rounds 

15 Reps - Heels Elevated Front Squat

20 Reps - Sumo Squat Pulse

20 Reps - Weighted Low Side to Side




5 Min Run  


3 Rounds 

12 Reps - Bench Glute Contractions

20 Reps - Weighted IN n Out squat jumps 

10 Reps EL - Bench Step Up Front Rack





3 Rounds

15 Reps - Leg Extension

15 Reps - Kneeling Quad Stretch

30 Sec - Jump Rope w/o rope



5 Min Deadmill

15 sec on 30 Sec off

TEXT ONLY

WARM UP

 10 MIN - Cardio Machine Your Choice 

3 ROUNDS 

12 Reps EL- Smith Machine Split Squat

12 Reps - Elevated Glute Bridge 

20 Reps - Butt kickers

3 ROUNDS 

15 Reps - Heels Elevated Front Squat

20 Reps - Sumo Squat Pulse

20 Reps - Weighted Low Side to Side


5 Min Run

3 ROUNDS 

12 Reps - Bench Glute Contractions

20 Reps - Weighted IN n Out squat jumps 

10 Reps EL - Bench Step Up Front Rack

3 ROUNDS

5 min Your Choice - GET SWEATY ;) 

3 ROUNDS 

15 Reps - Leg Extension

15 Reps - Kneeling Quad Stretch

30 Sec - Jump Rope w/o rope

HIIT 5 MIN

5 Min Deadmill 15 sec on 30 Sec off