Friday WHiP GYM 12/2

MONDAY

HAMS & GLUTES

Warm Up 2 Rounds 

2 Min - Stair Stepper

15 Reps - Hamstring Roll ins

 





3 Rounds 

8 Reps EL - Hamstring Curls 

( 1 sec up 3 sec down) 

10 Reps EL  - One Legged Dead Lift 

30 Reps - Butt Kickers 






3 Min Tread mill Run 1 Time

Run at a good pace to get the heart rate up and a good sweat on.



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 




HIIT 3 Rounds 

2 Min - Treadmill Run 

15 Reps EL - Donkey Kick Rockers



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 - Heels Elevated Front Squat 

(Prop heels 2-3 inches with dumbbell or plates, 3 sec down 3sec up)

30 Reps - Toe Taps 




CARDIO

Stair Stepper - 10Min Moderate Speed 

(2 Every Stair - 2 Min Every Other)

( Incline Treadmill Walk if no stair stepper)  

TEXT ONLY 

Warm Up 2 Rounds 

2 Min - Stair Stepper

15 Reps - Hamstring Roll ins


3 Rounds 

8 Reps EL - Hamstring Curls 

( 3 sec up 3 sec down) 

10 Reps EL  - One Legged Dead Lift 

10 Reps EL - Curtsy Lunges 

3 Min Tread mill Run 1 Time

Run at a good pace to get the heart rate up and a good sweat on.

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)  

20 Reps EL - Standing Calf Raises 


HIIT 3 Rounds 

2 Min - Treadmill Run 

15 Reps EL - Donkey Kick Rockers


3 Rounds 

12 Reps - Smith Machine Squat 

(Again if you can do more than 12 ADD weight)

20 Reps - Weighted Front Squat (burner)

10 Reps - Sumo Jump Squat 

3 rounds 

12 Reps- Laying Hamstring Curls 

12 Reps - Heels Elevated Front Squat 

(Prop heels 2-3 inches with dumbbell or plates, 3 sec down 3sec up)

30 Reps - Toe Taps

 
CARDIO

Stair Stepper - 10Min Moderate Speed 

(2 Every Stair - 2 Min Every Other)

 ( Incline Treadmill Walk if no stair stepper)