THURSDAY WAH 6/13

THURSDAY 

LEGS 

3 Rounds 

12 Reps - Weighted Kneeling Hip Thrust

10 Reps EA - Walking Straight Leg Dead

30 Reps - High Knees


3 Rounds 

10 Reps - Deficit Sumo Dead Lift (use benches or step)

5 Reps EA -Bech Glutei Contractions 

10 Reps - DB Dead Lift


3 Rounds 

10 Reps EL - ELEVATED Split Step Squat

(hold weight in front and perform movement)

20 Reps - Elevated Glute Bridge 

10 Reps ES - Curtsy Ice Skaters


3 Rounds 

10 Reps - Hamstring Rollings

12 Reps - KB Front Rack Sumo Squats

30 Reps - Butt Kickers 



HIIT 20 LISS 

Low intensity steady state cardio. 


TEXT ONLY 

3 Rounds

12 Reps - Weighted Kneeling Hip Thrust

10 Reps EA - Walking Straight Leg Dead

30 Reps - High Knees

3 Rounds

10 Reps - Deficit Sumo Dead Lift (use benches or step)

5 Reps EA -Bech Glutei Contractions 

10 Reps - DB Dead Lift 

3 Rounds 

10 Reps EL - Smith Machine Split Step Squat

20 Reps - Elevated Glute Bridge 

10 Reps ES - Curtsy Ice Skaters

3 Rounds 

10 Reps - Hamstring Rollings

12 Reps - KB Front Rack Sumo Squats

30 Reps - Butt Kickers 

HIIT 20 MIN  

LISS