THURSDAY HOME WHIP 10/24

THURSDAY WHIP LEGS

The last two reps of any set should be very difficult, if not increase weight keeping a focus on good form. 

Warm up

30 Reps - Air Squats  

30 Reps - Butt Kickers 



3 Rounds 

15 Reps - Deficit Sumo Dead

(use chairs or anything to elevate feet)

20 Reps - Sumo Squat Pulse

20 Reps - Sumo Jump Squat 





3 Rounds 

15 Reps -Banded Hamstring Curls 

10 Reps - Kneeling Weighted Hip Thrust (dumbbells)

30 Sec - Butt Kickers





3 Rounds 

10 Reps EL - Cross body Romanian Deads

12 Reps - KB Swing, squeeze glutes. (dumbbell if needed)

20 Reps - Jumping Lunges





3 Round

10 Reps EL - Weighted Side Lunge

10 Reps EL - Side Split Lunge from a Box



 



3 Rounds 

10 Reps EL - Walking straight leg dead 

20 Reps - Low Side to Side

20 Reps - Mt Climbers 



https://vimeo.com/225683997

TEXT ONLY

WARM UP

30 Reps - Air Squats  

30 Reps - Butt Kickers

3 ROUNDS 

15 Reps - Deficit Sumo Dead

(use chairs or anything to elevate feet)

20 Reps - Sumo Squat Pulse

20 Reps - Sumo Jump Squat 

3 Rounds 

15 Reps -Banded Hamstring Curls 

10 Reps - Kneeling Weighted Hip Thrust (dumbbells)

30 Sec - Butt Kickers


3 ROUNDS 

12 Reps - Wide Stance Straight leg dead 

12 Reps - KB Swing, squeeze glutes. 

20 Reps - Jumping Lunges

3 ROUNDS 

10 Reps EL - Side One Legged Press

10 Reps EL - Side Split Lunge from a Box

3 Rounds

10 Reps EL - Walking straight leg dead 

20 Reps - Low Side to Side

20 Reps - Mt Climbers