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MONDAY WHiP GYM 11/5

MONDAY

LEGS 

Warm Up Mobility

20 Steps - BB Front Walking Lunges 

10 Reps EL - Cross Body Romanian Deadlift

10 Reps ES - Plank Knee to Elbow




3 Rounds 

12 Reps - BB Hip Thrust

10 Reps EL - Modified Pistol Squats

(resist up to 3 sec on the way down and explode up, keep knee from falling inward)

30 reps - Butt Kickers




HIIT Dirty 30 - 2 Rounds 

30 Reps - Air Squats 

30 Reps - Jump Squats 

30 Reps - Mt Climbers 




3 Rounds 

20 Reps - Abductors 

10 Reps - One Legged Hip Ups / Glute Bridge

10 Reps - Plank Hop ins 




3 Rounds 

20 Reps - Adductors 

12 Reps - One legged Dead lifts

20 Reps - Air Squats 




.5 Mile Run 1 time


3 Rounds 

15 Reps EL - Single Leg Extension 

15 Reps - Machine Hip Thrust

30 Reps - Flutter Kicks




HIIT Treadmill 

20 Min - Run a minute Walk a min 


TEXT ONLY

Warm Up Mobility

20 Steps - BB Front Walking Lunges 

10 Reps EL - Cross Body Romanian Deadlift

10 Reps ES - Plank Knee to Elbow

3 Rounds 

12 Reps - BB Hip Thrust

10 Reps EL - Modified Pistol Squats

(resist up to 3 sec on the way down and explode up, keep knee from falling inward)

30 reps - Butt Kickers

HIIT Every Min on the Min 2 Rounds

set a clock and start top of every min perform reps, rest

20 Reps - Jump Squats 

20 Reps - Jumping Lunges 

20 Reps - Mt Climbers

15 Reps - Burpee

30 Reps - Ice Skaters 

3 Rounds 

20 Reps - Abductors 

10 Reps - One Legged Hip Ups / Glute Bridge

10 Reps - Plank Hop ins 

3 Rounds 

20 Reps - Adductors 

12 Reps - One legged Dead lifts

20 Reps - Air Squats 

HIIT Every Min on the Min 1 Round

set a clock and start top of every min perform reps, rest

20 Reps - Jump Squats 

20 Reps - Jumping Lunges 

20 Reps - Mt Climbers

15 Reps - Burpee

30 Reps - Ice Skaters 

3 Rounds 

15 Reps EL - Single Leg Extension 

15 Reps - Machine Hip Thrust

30 Reps - Flutter Kicks

HIIT Treadmill 

20 Min - Run a minute Walk a min