THURSDAY WHiP GYM 1/14
THURSDAY
Posterior Chain
Warm Up 2 Rounds
2 Min - Stair Stepper
15 Reps - Hamstring Roll ins
3 Rounds
8 Reps EL - Hamstring Curls
( 3 sec up 3 sec down)
10 Reps EL - One Legged Dead Lift
10 Reps EL - Curtsy Lunges
3 Min Tread mill Run 1 Time
Run at a good pace to get the heart rate up and a good sweat on.
3 Rounds
12 Reps EL - Single Leg Press
(If you can do more than 12 go heavier)
10 Reps EL - Cross body Romanian Deads
( Keep body parallel with the floor)
20 Reps EL - Standing Calf Raises
HIIT 3 Rounds No Rest
30 Sec - 3 Stage Pulse Squat
30 Sec - Jumping lunges
30 Sec - Curtsy Lunge Ice Skates
3 Rounds
12 Reps - Back Extension w/ Weighted row
10 Reps EA - Plank Alternating Row
3 Rounds
10 Reps - Reverse Grip Lat Pull
(3 sec down - 3 sec hold - 3 sec up)
10 Reps - Straight Arm Pull Down
10 Reps - Burpee
CARDIO
Stair Stepper - 10Min Moderate Speed
(2 Every Stair - 2 Min Every Other)
( Incline Treadmill Walk if no stair stepper)
TEXT ONLY
Warm Up 2 Rounds
2 Min - Stair Stepper
15 Reps - Hamstring Roll ins
3 Rounds
8 Reps EL - Hamstring Curls
( 3 sec up 3 sec down)
10 Reps EL - One Legged Dead Lift
10 Reps EL - Curtsy Lunges
3 Min Tread mill Run 1 Time
Run at a good pace to get the heart rate up and a good sweat on.
3 Rounds
12 Reps EL - Single Leg Press
(If you can do more than 12 go heavier)
10 Reps EL - Cross body Romanian Deads
( Keep body parallel with the floor)
20 Reps EL - Standing Calf Raises
HIIT 1 Rounds
3 Min - Treadmill Run
3 Rounds
12 Reps - Back Extension w/ Weighted row
10 Reps EA - Plank Alternating Row
3 rounds
10 Reps - Reverse Grip Lat Pull
(3 sec down - 3 sec hold - 3 sec up)
10 Reps - Straight Arm Pull Down
10 Reps - Burpee
CARDIO
Stair Stepper - 10Min Moderate Speed
(2 Every Stair - 2 Min Every Other)
( Incline Treadmill Walk if no stair stepper)