M WHiP GYM 3/15

MONDAY

HAMS & GLUTES

Warm Up 2 Rounds 

10 Reps EL - Step trainer Reverse Lunge 

20 Reps - Step Lateral Split Jumps

20 Reps - Elevated Glute Brige 

(use the step you are using) 

 





3 Rounds 

8 Reps EL - Hamstring Curls 

( Light weight / 3 sec hold at the top

10 Reps EL  - Walking straight leg deadlift  





30 sec work 10 sec rest - 3 rounds 

30 sec - WEighted sumo squat Double pump to hop

30 sec - Low Jacks

30 Sec - 4 Point Lateral twist



3 Rounds

12 Reps EL - Single Leg Press 

(If you can do more than 12 go heavier

10 Reps EL - Cross body Romanian Deads

( Keep body parallel with the floor)  

30 Reps - Mt Climbers 




Treadmill ½ Mile Run 

.5 Mile - Treadmill Run 




3 Rounds 

10 Reps - Smith Machine Squat 

(Again if you can do more than 10 ADD weight)

20 Reps - Weighted Front Squat (burn)

10 Reps - Sumo Jump Squat 





3 rounds 

12 Reps- Laying Hamstring Curls 

12 Reps - Toes Elevated Straight Leg Dead

30 Reps - Toe taps 




CARDIO

Stair Stepper - 10Min Moderate Speed 

(2 Every Stair - 2 Min Every Other)

( Incline Treadmill Walk if no stair stepper)