MONDAY HOME WHiP ¼
MONDAY
LEGS HIGH VOLUME
WARM UP 3 Rounds
10 ES - Plank Kick Through
30 Reps - Bent over Jumping Lunges
20 Reps - Weighted In n Out Jump Squat
3 Rounds
20 Reps - Box Sit Jumps
10 Reps EL - Step Up with Reverse lunge
10 Reps EL - Straight One Legged Dead Lift
3 Reps
20 Reps - Heels Elevated Front Squat
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
20 Reps - Banded Laying Hamstring Curls
10 Reps ES - Curtsy Lunge
30 Reps - Jumping Lunges
3 Rounds
15 Reps EL - Explosive Single Leg Hips Thrust
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)
TEXT ONLY
WARM UP 3 Rounds
10 ES - Plank Kick Through
30 Reps - Bent over Jumping Lunges
20 Reps - Weighted In n Out Jump Squat
3 Rounds
20 Reps - Box Sit Jumps
10 Reps EL - Step Up with Reverse lunge
10 Reps EL - Straight One Legged Dead Lift
3 Reps
20 Reps - Heels Elevated Front Squat
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
20 Reps - Laying Hamstring Curls
10 Reps ES - Curtsy Lunge
30 Reps - Jumping Lunges
3 Rounds
15 Reps EL - Explosive Single Leg Hips Thrust
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)