MONDAY GYM WHIP 7/13
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
3 Rounds
10 Reps - Smith Machine Back Squat
20 Reps - DB Sumo Squat
3 rounds
15 Reps - Double Leg Extension
10 Reps - Heels Elevated Front Squat
(use weights near the leg extension machine)
3 Rounds
12 Reps - Laying Hamstring Curls
12 Reps - Wide Stance Straight leg Dead
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
3 Rounds
10 Reps EL - Side One legged Press
20 Reps - Sled Calf Raise
HIIT 10 MIN
1 Min FAST RUN - 1 Min Walk for 10 Min.
TEXT ONLY
Warm up 3 Rounds
30 Sec - Walking Lunges
3 ROUNDS
10 Reps - Smith Machine Back Squat
20 Reps - DB Sumo Squat
3 ROUNDS
15 Reps - Double Leg Extension
10 Reps - Heels Elevated Front Squat
(use weights near the leg extension machine)
3 ROUNDS
12 Reps - Laying Hamstring Curls
12 Reps - Wide Stance Straight leg Dead
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
3 ROUNDS
10 Reps EL - Side One legged Press
20 Reps - Sled Calf Raise
HIIT 10 MIN
1 Min FAST RUN - 1 Min Walk for 10 Min.
