MONDAY WHiP GYM 5/31
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)
