MONDAY WHiP HOME 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 ANY ELevated surface)
3 Rounds
8 Reps EL - Wide Stance Straight Leg dead
( 4 sec on the way down)
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 Explosive hip thrust
(Drop your hips then explode squeezing glute)
10 Reps EL - Cross body Romanian Deads
( Keep body parallel with the floor)
30 Reps - Mt Climbers
HIIT 30 sec Work 10 sec rest 3 rounds
30 SEc - Bent Over jumping lunges
30 sec - SEated Prisoner Squat Jumps
30 SEc - Burpees
3 Rounds
10 Reps - Weighted Thruster
(3 sec hold at top, max squeeze )
20 Reps - Weighted Front Squat (burn)
10 Reps - Sumo Jump Squat
3 rounds
12 Reps- Banded Laying Hamstring Curls
12 Reps - Toes Elevated Straight Leg Dead
30 Reps - Toe taps
