THURSDAY WHIP GYM 6/24
LEG DAY
HEAVY LEG day today with a lighter, high volume later in the week. So push the weight up today and make it burn.
2 Rounds Warm Up
12 Reps - Dead Lift Warm up
3 Rounds
12 Reps - Dead Lift
(Keep your head up and back straight push with your legs)
15 Reps - Sumo Jump Squat
30 Reps - Flutter Kicks
3 Rounds
12 Reps - Leg Press (heavy)
(if you can do two more up the weight)
10 Reps - Glute Bridge
20 Reps - Jumping Lunges
3 Rounds
10 Reps - Leg Extension (heavy)
20 Reps - Leg Extension (light)
15 Reps EL - Standing One Legged Calf Raise
3 Rounds
12 Reps - Laying Hamstring Curls (heavy)
10 Reps EL - Donkey Kicks
12 Reps - DB Sumo Squat
Core
3 Rounds
30 Sec - Plank
15 Reps - Hanging Knee Raise
30 Sec ES - Side Plank
20 Reps - Bicycle Cruches
20 Min of LIIS Cardio your choice
Stair stepper
Treadmill work
Elliptical
Stationary Bike