MONDAY WHiP GYM 9/7
MONDAY
LEGS
Warm Up Mobility
20 Steps - BB Front Walking Lunges
(5x) 2up 2 back - Goblet Hold Duck Walk
10 Reps ES - Plank Knee to Elbow
4 Rounds
6-6-12-20 Reps - BB Hip Thrust
6-6-12-20 Reps - Bench Glute Contractions
30 reps - Butt Kickers
HIIT Dirty 30 - 2 Rounds
30 Reps - Air Squats
30 Reps - Jumping Lunges
15 EL Reps - One Legged Donkey Jumps
3 Rounds
20 Reps - Abductors
10 Reps - One Legged Hip Ups / Glute Bridge
10 Reps - Plank Hop ins
3 Rounds
20 Reps - Adductors
12 Reps - One legged Dead lifts
20 Reps - Air Squats
.5 Mile Run 1 time
3 Rounds
15 Reps EL - Single Leg Extension
15 Reps - Machine Hip Thrust
30 Reps - Flutter Kicks
HIIT Treadmill
20 Min - Run a minute Walk a min
TEXT ONLY
Warm Up Mobility
20 Steps - BB Front Walking Lunges
(5x) 2up 2 back - Goblet Hold Duck Walk
10 Reps ES - Plank Knee to Elbow
4 Rounds
6-6-12-20 Reps - BB Hip Thrust
6-6-12-20 Reps - Bench Glute Contractions
30 reps - Butt Kickers
HIIT 2 Rounds Dirty 30
30 Reps - Air Squats
30 Reps - Jumping Lunges
15 EL Reps - One Legged Donkey Jumps
3 Rounds
20 Reps - Abductors
10 Reps - One Legged Hip Ups / Glute Bridge
10 Reps - Plank Hop ins
3 Rounds
20 Reps - Adductors
12 Reps - One legged Dead lifts
20 Reps - Air Squats
.5 Mile Run 1 time
3 Rounds
15 Reps EL - Single Leg Extension
15 Reps - Machine Hip Thrust
30 Reps - Flutter Kicks
HIIT Treadmill
20 Min - Run a minute Walk a min