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