MONDAY HOME WHIP 5/3
MONDAY
Glutes and Hams
Warm Up 3 Rounds
10 Reps ES - DB Squat to twist press
10 Reps ES - Walking Straight Leg Deadlift
30 Reps ES - Single Leg Jump Rope w/o Rope
3 Rounds
12 Reps - Jump Squat Pulse
12 Reps EL - Single Leg Elevated Glute Bridge
12 Reps EL - One Legged Dead lift
3 Rounds
12 Reps - Weighted Jump Squat
10 Reps EL - Cross body Romanian Deads
( Keep body parallel with the floor)
20 Reps EL - Standing Calf Raises
3 Rounds
12 Reps EL - Side Lunge Knee Up
30 Sec - Plank
3 Rounds
10 Reps - Banded Straight Leg Dead
10 Reps EL - Banded Donkey Kicks
10 Reps - Burpee
TEXT ONLY
Warm Up 3 Rounds
10 Reps ES - DB Squat to twist press
10 Reps ES - Walking Straight Leg Deadlift
30 Reps ES - Single Leg Jump Rope w/o Rope
3 Rounds
12 Reps - Jump Squat Pulse
12 Reps EL - Single Leg Elevated Glute Bridge
12 Reps EL - One Legged Dead lift
3 Rounds
12 Reps - Weighted Jump Squat
10 Reps EL - Cross body Romanian Deads
20 Reps EL - Standing Calf Raises
3 Rounds
12 Reps EL - Side Lunge Knee Up
30 Sec - Plank
3 rounds
10 Reps - Banded Straight Leg Dead
10 Reps EL - Banded Donkey Kicks
10 Reps - Burpee