MONDAY HOME WHIP 7/6

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