MONDAY HOME WHiP 11/2

MONDAY 

LEGS 

Warm Up 3 Rounds

20 Reps - Weighted Sumo Squat Double Pump to Hop

20 Reps - Air Squats 



3 Sets 

10 Reps - DB Deadlifts 

20 Reps - Weighted Front - Kang Squat 

30 Sec - Plank (squeeze core)





3 Rounds 

15 Reps EL - Single Leg Elevated Glute Bridge

10 ES Reps - Side Split Squat with Box

20 Reps - Jumping Lunges 




HIIT 3 Rounds 

15 - Box Jumps Double Kickback

15 Reps - Bentover jumping lunge

30 Reps -  Mt Climbers




3 Rounds 

10 Reps - Weighted Kneeling Hip Thrusters

10 Reps EL - Air Squat Double Pump

30 Reps - Butt Kickers




3 Rounds

12 Reps EL - Split Squat Double Pump

20 Reps - Mt Climbers

12 Reps EL - Donkey Kicks






TEXT ONLY 

Warm Up 3 Rounds

20 Reps - Weighted Sumo Squat Double Pump to Hop 

20 Reps - Air Squats  

3 Sets 

10 Reps - Deadlifts 

20 Reps - Weighted Front - Kang Squat

30 Sec - Plank (squeeze core)

3 Rounds 

15 Reps EL - Single Leg Elevated Glute Bridge

10 ES Reps - Side Split Squat with Box

20 Reps - Jumping Lunges 

HIIT 3 Rounds 

15 - Box Jumps Double Kickback

15 Reps - Bentover jumping lunge

30 Reps -  Mt Climbers

3 Rounds 

10 Reps - Leg extension (hold 5 sec extended) 

10 Reps EL - Air Squat Double Pump

30 Reps - Butt Kickers

3 Rounds

12 Reps EL - Split Squat Double Pump

20 Reps - Mt Climbers

12 Reps EL - Donkey Kicks