MONDAY GYM WHIP legs

Watch for changing reps and tempo today. 


Warm up 3 Rounds

10-12-20 REps - DB Sumo Squat

20-20-20 Reps - DB squat with a twist

20-20-20 Reps - toe taps 



4 Rounds 

10-10-12-20 Reps - Heels close & Elevated back squat

10-10-12-20 reps - Jump squats




4 rounds

15-12-10-8 reps - heels elevated back squat with low pause

10-10-10-10 reps - weighted front - Kang squat



3 rounds

20-20-20 reps - adductor machine

10-10-10 ES REps - Crossack Squat

20-20-20 Reps - Sumo jump squat

3 Rounds Quad Burn

20-40-20 Reps - Leg extension

20 sec - Max quad flex

20 Reps - Jumping lunges 




Smith Machine Squats




Core 2 Rounds 20 Reps ea.

Leg Lift 

Plank

Hanging Knee Raises 

Bicycle Crunches