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