MONDAY HOME WHIP 2/1
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
4 Rounds
10-8-6-6 Reps - Smith Machine Back Squat (heavy)
20 Reps - DB Sumo Squat (Lighter)
4 rounds
20 Reps - Weighted jump squat
10 Reps - Heels Elevated Squat with a Pause
(use weights near the leg extension machine)
3 Rounds
15 sec - Max Quad Flex
8-8-8-6 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
4 Rounds
12-10-8-8 Reps - Close Stance leg press
20 Reps - Sled Calf Raise
TREADMILL WALK 10 MIN
INCLINE
TREADMILL MAX INCLINE
