THURSDAY WHiP GYM 5/28
THURSDAY
GLUTES & HAMS
Warm Up 2 Rounds
2 min - Stair stepper (incline walk if no stair stepper)
15 Reps - Hamstring ball Rollins
3 Rounds
12 Reps - Toes elevated Straight Leg Dead Lift
(Keep back straight and bend until hams are max stretch and up)
20 Reps - DB Sumo Squat
15 Reps - Plan Hop In
Spin Bike HIIT 2 Rounds
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - One Legged Dead Lift
3 Rounds
15 Reps - Machine Hip Thruster
10 Reps EL - 2 up 1 Down Hamstring Curls
10 Reps - Sumo Jump Squat
3 Rounds
10 Reps EL - Decline Bench Hamstring Curls
10 Reps - Hamstring Roll ins
15 Reps - Sumo Jump Squats
Spin Bike HIIT
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - Curtsy Lunge
3 Rounds
10 Reps - Heavy Smith machine Squats
(last two should be hard, if not add more weight GOOD FORM)
10 Reps EL - Reverse Lunges
20 Reps EL - Single Leg Calf Raises
HIIT Cardio
10 Min-
1 Min run 1 Min Walk
TEXT ONLY
WARM UP 2 ROUNDS
2 min - Stair stepper (incline walk if no stair stepper)
15 Reps - Hamstring ball Rollins
3 ROUNDS
12 Reps - Toes elevated Straight Leg Dead Lift
(Keep back straight and bend until hams are max stretch and up)
20 Reps - DB Sumo Squat
15 Reps - Plan Hop In
Spin Bike HIIT 2 Rounds
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - One Legged Dead Lift
3 Rounds
15 Reps - Machine Hip Thruster
10 Reps EL - 2 up 1 Down Hamstring Curls
10 Reps - Sumo Jump Squat
3 Rounds
10 Reps EL - Decline Bench Hamstring Curls
10 Reps - Hamstring Roll ins
15 Reps - Sumo Jump Squats
Spin Bike HIIT
2 Min - 20 Sec ALL OUT 40 Sec Steady Pace
10 Reps EL - Curtsy Lunge
3 Rounds
10 Reps - Heavy Smith machine Squats
(last two should be hard, if not add more weight GOOD FORM)
10 Reps EL - Reverse Lunges
20 Reps EL - Single Leg Calf Raises
HIIT Cardio
10 Min-
1 Min Walk 1 Min Run