MONDAY GYM WHiP 7/12
MONDAY
LEGS HIGH VOLUME
WARM UP 4 Rounds
20 Reps - Low BB Squat Pulse /Heels Elevated (use 10lbs plates if needed)
30 Sec REST in between sets
4 Rounds
20 Reps - BB Squat with Low Pause / Heels elevated (use 10lbs plate if needed)
30 Sec Rest in between sets
3 Rounds
20 Reps - Box Sit Jumps
10 Reps EL - Step Up with Reverse lunge
10 Reps EL - Straight One Legged Dead Lift
3 Rounds
10 Reps - Weighted Sumo Squat Double pump to Hop
10 Reps - Air Squat Double Pump
20 Reps - Ice Skaters
HIIT 2 Rounds No Rest
20 Reps - Crossack Squat
30 sec - DB Squat to Twist press
30 sec - High Knees
3 Rounds
15 Reps - Weighted Hip Thrusts
15 Reps - Elevated Toes Straight Leg Deads
10 Reps - Box Jump kick back (variation, step ups)
(you can use the box or bench you are using for the hip thrusts)
Treadmill HIIT
10 Min - Tread mill 1 min run 1 min walk.