MONDAY GYM WHIP ⅜
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
5 Rounds
12 Reps - LeG Extension
12 Reps - Sissy Squat
5 rounds
8 Reps -Leg press Heavy
20 Reps - Lumping lunges
4 Rounds
8 Reps - BB Squat with low pulse
8-8-8-6 Reps - Sissy Squat
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 - Hack squat machine
20 Reps - Sled Calf Raise (use hack squat sled if needed)
TREADMILL WALK 10 MIN
INCLINE
TREADMILL MAX INCLINE
