Home of the Weekly WHiP

-THURSDAY-WHiP- 8/30

THURSDAY WHiP WORKOUT


Warm Up 3 Rounds 

40 Reps - Hamstring Curls (light weight) 

5 Reps - Hamstring Curls ( 5 sec up 5 sec down)


3 Rounds

10 Reps EL - Single leg press

10 Reps EL - Weighted Reverse DB Lugnes

10 Reps - Plank Hops ins







3 Rounds  

12 Reps EL - Single Leg Extension

15 Reps EL - Split Step Squat

30 Reps - Butt Kickers


 




3 Rounds 

10 Reps - Heavy Smith Machine Squats

10 Reps ES - Curtsy Lunge




3 Rounds  

12 Reps - Laying Hamstring Curls 

12 Reps - Sumo Jump Squats




HIIT 2 Rounds 

1 Min Spin Bike - 30 Sec slow 30 sec ALL OUT

30 Reps - Medicine Ball Front Squats 

(take ball or weights to the bike) 




Core

2 Rounds non stop 

20 Reps - Ab Leg Lift

30 Sec - Plank

12 Reps - Hanging Knee Raise

20 Reps - Bicycle Crunches



 

 



TEXT ONLY

Warm Up 3 Rounds 

40 Reps - Hamstring Curls (light weight) 

5 Reps - Hamstring Curls ( 5 sec up 5 sec down)

3 Rounds

10 Reps EL - Single leg press

10 Reps EL - Weighted Reverse DB Lugnes

10 Reps - Plank Hops ins

3 Rounds  

12 Reps EL - Single Leg Extension

15 Reps EL - Split Step Squats

30 Reps - Butt Kickers

3 Rounds 

10 Reps - Heavy Smith Machine Squats

10 Reps ES - Curtsy Lunge

3 Rounds  

12 Reps - Laying Hamstring Curls 

12 Reps - Sumo Jump Squats

HIIT 2 Rounds 

1 Min Spin Bike - 30 Sec slow 30 sec ALL OUT

30 Reps - Medicine Ball Front Squats 

(take ball or weights to the bike) 

Core

2 Rounds non stop 

20 Reps - Ab Leg Lift

30 Sec - Plank

12 Reps - Hanging Knee Raise

20 Reps - Bicycle Crunches