MONDAY WHIP HOME 7/29

WEEKLY WHIP

Monday 

Warm Up 3 Rounds 

20 Reps - Walking Lunges 

20 Reps - Box Sit Jumps

(Lift feet of ground when seated) 

10 Reps EL - Box single leg glute bridge

(use a chair or couch for the box)




3 Rounds 

10 Reps EL - Bench Split Lunge 

20 Reps - Bench Hop Overs 

10 Reps EL - One Legged Hip Ups 




2 Rounds 

30 Sec - Weighted Jump Squats

8 Reps EA - Elevated Knee to Elbow





3 Rounds 

12 Reps - Heels Elevated Squat Rest pause 

(Use a dumbbell under heels) 

12 Reps -DB Deadlift

20 Reps - Mt Climbers 




5 Rounds 

12 Reps - Sumo Squat Pulse 

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WARM UP 3 ROUNDS 

20 Reps - Walking Lunges 

20 Reps - Box Sit Jumps

(Lift feet of ground when seated) 

10 Reps EL - Box single leg glute bridge


3 ROUNDS 

10 Reps EL - Bench Split Lunge 

20 Reps - Bench Hop Overs 

10 Reps EL - One Legged Hip Ups 


2 ROUNDS 

1:30 Sec - Treadmill Run 

8 Reps EA - Elevated Knee to Elbow (legs of treadmill) 


3 ROUNDS 

12 Reps - Heels Elevated BB Squat 

(Use a dumbbell under heels) 

12 Reps - BB Wide Stance Deadlift

20 Reps - Mt Climbers 


5 ROUNDS 

12 Reps - Close Stance Leg Press