Home of the Weekly WHiP

MONDAY WHiP GYM.

MONDAY | LEGS 

Quad focused Leg day, Focus on form and mind to muscle connection, focus on those Quads.



Warm Up

1 Round 

5 Min - Incline Walk 

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3 Rounds 

10 Reps EL - Reverse DB Lunges 

10 Reps EL - Knee Up Jumping Lunges 

10 Reps - Plank Hop In's





3 Rounds 

10 Reps EL -  Heels Elevated Front Squat

(Hold DB or Plate in front and elevate heels 2-3 inches)

10 Reps - Sissy Squats 

10 Reps EL - Donkey Kick rockers

 




3 Rounds

15 Reps - Adductors

15 Reps - Air Squat Double Pump 

20 Reps EL - Standing Calf Raises 






HIIT, 2 Rounds

2 Min - Treadmill Run 

(80% of your all out for 2 Min first round - 70% second round) 

10 Reps EL - Jumping Lunges 



3 Rounds

20 Reps  - Box Sit Jumps 

12 Reps - DB Dead Lift  

12 Reps - Mt Climbers 






LISS Your Choice 20 Min


TEXT ONLY 

Warm Up

1 Round 

5 Min - Incline Walk 


3 Rounds 

10 Reps EL - Reverse DB Lunges 

10 Reps EL - Knee Up Jumping Lunges 

10 Reps - Plank Hop In's


3 Rounds 

10 Reps EL -  Heels Elevated Front Squat

(Hold DB or Plate in front and elevate heels 2-3 inches)

10 Reps - Sissy Squats 

10 Reps EL - Donkey Kick rockers


3 Rounds

15 Reps - Adductors

15 Reps - Air Squat Double Pump 

20 Reps EL - Standing Calf Raises 


HIIT, 2 Rounds

2 Min - Treadmill Run 

(80% of your all out for 2 Min first round - 70% second round) 

10 Reps EL - Jumping Lunges 


3 Rounds

20 Reps  - Box Sit Jumps 

12 Reps - DB Dead Lift  

12 Reps - Mt Climbers


LISS Your Choice 20 Min