THURSDAY WHiP HOME 11/7

THURSDAY

Posterior Chain

Warm Up 2 Rounds 

10 Reps EL - Walking straight leg dead

10 Reps EL - Weighted Curtsy Lunge Double Pump

 





3 Rounds 

8 Reps - Banded Hamstring Curls 

(Hold Contracted 4 Sec) 

10 Reps EL  - One Legged Dead Lift 

10 Reps EL - Curtsy Lunges 






HIIT

20 Reps - Jumping lunges 

20 Reps - Sump Jumps Squats

10 Reps - Frog Pumps 





3 Rounds

12 Reps EL - One legged Jumping Lunges

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 - Kettle Bell Swing

10 Reps EA - Plank Alternating Row




3 Rounds

10 Reps - Banded Seated Row

(3 sec down - 3 sec hold - 3 sec up)

10 Reps - Single Straight Leg Bent over row

10 Reps - Burpee





TEXT ONLY 

Warm Up 2 Rounds 

10 Reps EL - Walking straight leg dead

10 Reps EL - Weighted Curtsy Lunge Double Pump


3 Rounds 

8 Reps - Banded Hamstring Curls 

(Hold Contracted 4 Sec) 

10 Reps EL  - One Legged Dead Lift 

10 Reps EL - Curtsy Lunges 

HIIT

20 Reps - Jumping lunges 

20 Reps - Sump Jumps Squats

10 Reps - Frog Pumps 

3 Rounds

12 Reps EL - One legged Jumping Lunges

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 - Kettle Bell Swing

10 Reps EA - Plank Alternating Row

3 rounds 

10 Reps - Banded Seated Row

(3 sec down - 3 sec hold - 3 sec up)

10 Reps - Single Straight Leg Bent over row

10 Reps - Burpee