MONDAY GYM WHIP 11/18

MONDAY WHiP LEGS


Warm Up 3 Rounds 

40 Reps - Hamstring Curls (light weight) 

10 Reps EL - Explosive Single Leg Hips Thusts

place back on chest pad of hamstring machine.




3 Rounds

10 Reps EL - Single leg press

10 Reps EL - Walking Straight leg Dead

10 Reps - Plank Hops ins







3 Rounds  

10 Reps EL - Single Leg Extension

(Resist 3 sec on the way down)

15 Reps EL - Split Step Squat

30 Reps - Butt Kickers


 




3 Rounds 

10 Reps - Smith Machine Squats 

(5 sec down explode up) 

10 Reps ES - Curtsy Lunge




3 Rounds  

15 Reps - 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 - Plank

12 Reps - Hanging Knee Raise

20 Reps - Bicycle Crunches



 

 



TEXT ONLY

Warm Up 3 Rounds 

40 Reps - Hamstring Curls (light weight) 

10 Reps EL - Explosive Single Leg Hips Thusts

place back on chest pad of hamstring machine.

3 Rounds

10 Reps EL - Single leg press

10 Reps EL - Walking Straight leg Dead

10 Reps - Plank Hops ins

3 Rounds  

12 Reps EL - Single Leg Extension

15 Reps EL - Split Step Squats

30 Reps - Butt Kickers

3 Rounds 

10 Reps - Smith Machine Squats 

(5 sec down explode up) 

10 Reps ES - Curtsy Lunge

3 Rounds  

12 Reps - 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 - Plank

12 Reps - Hanging Knee Raise

20 Reps - Bicycle Crunches