THURSDAY WHiP HOME 2/11
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
