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