MONDAY HOME WHIP 2/8
MONDAY WHiP LEGS
Warm Up 3 Rounds
20 Reps EL - Explosive Single Leg Hip Thrust
20 Reps - Weighted (any weights available) In n Out Squat Jumps
20 Reps - Feet Elevated Lateral Taps (use any elevated platform to place feet)
3 Rounds
30 Reps EL - Single leg Jump Rope
10 Reps EL - Weighted Reverse DB Lugnes
10 Reps - Plank Hops ins
3 Rounds
20 Sec - Max Quad Flex
15 Reps EL - Split Step Squat
30 Reps - Butt Kickers
3 Rounds
20 Reps - DB Front Squat to Weighted Jack
10 Reps - Front Loaded Kang Squat
(Use any weight to hold in front)
3 Rounds
20 Reps - Banded Laying Hamstring Curls
(If no bands do 20 hip thrusts)
12 Reps - Sumo Jump Squats
HIIT 2 Rounds 30 sec Work 15 Sec Rest
Bent over Jumping Lunge
Crab Toe Touch
Sumo Squat Pulse
Core
2 Rounds non stop
20 Reps - Ab Leg Lift
30 Sec EA Side - Side Plank
20 Reps - Bicycle Crunches
TEXT ONLY
Warm Up 3 Rounds
20 Reps EL - Explosive Single Leg Hip Thrust
20 Reps - Weighted (any weights available) In n Out Squat Jumps
20 Reps - Feet Elevated Lateral Taps (use any elevated platform to place feet)
3 Rounds
10 Reps EL - Single leg press
10 Reps EL - Weighted Reverse DB Lugnes
10 Reps - Plank Hops ins
3 Rounds
20 Sec - Max Quad Flex
15 Reps EL - Split Step Squats
30 Reps - Butt Kickers
3 Rounds
20 Reps - DB Front Squat to Weighted Jack
10 Reps ES - Curtsy Lunge
3 Rounds
15 Reps - Banded Laying Hamstring Curls
12 Reps - Sumo Jump Squats
HIIT 2 Rounds 30 sec Work 15 Sec Rest
Bent over Jumping Lunge
Crab Toe Touch
Sumo Squat Pulse
Core
2 Rounds non stop
20 Reps - Ab Leg Lift
30 Sec - Side Plank
20 Reps - Bicycle Crunches