Home of the Weekly WHiP

THURSDAY WHiP GYM copy

 back| hamstrings 

Warm Up

5 Min - Stair Stepper every other stair



3 Rounds 

10 Reps - BB Deadlift 

15 Reps - Sumo Jump Squat

12 Reps - Good Mornings

(Use this as a stretch, keeping back straight, focus on pulling up with hamstrings) 




3 Rounds 

12 Reps EL -Revers DB Lunges 

12 Reps - Hamstring Rollin

12 Reps EL - One Legged Jumping Lunges 




HIIT 1 Round

6 MIN Treadmill

1 Min Sprint - 1 Min Walk

2Min Row

1 Min slow - 1 min all out 
(80% push with legs 20% Pull with arms and back)



3 Rounds 

12 Reps - Cable Straight Leg Deads

12 Reps - Standing Close Grip Low Cable Row 

30 Sec - Jumping Lunges 








4 Rounds 

12 Reps - Weighted Hip Thrusts 

12 Reps - BB Dead Lift 

(you can use same bar) )

30 Sec - Plank

( Max Squeeze on Glutes) 




LISS Cardio 

Stationary Bike - 15 Min



TEXT ONLY 

Warm Up

5 Min - Stair Stepper every other stair


3 Rounds 

10 Reps - BB Deadlift 

15 Reps - Sumo Jump Squat

12 Reps - Good Mornings

(Use this as a stretch, keeping back straight, focus on pulling up with hamstrings) 


3 Rounds 

12 Reps EL -Revers DB Lunges 

12 Reps - Hamstring Rollin

12 Reps EL - One Legged Jumping Lunges 

HIIT 1 Round 6 MIN


Treadmill 1 Min Sprint - 1 Min Walk2Min 

Row 1 Min slow - 1 min all out 

(80% push with legs 20% Pull with arms and back)


3 Rounds 

12 Reps - Cable Straight Leg Deads

12 Reps - Standing Close Grip Low Cable Row 

30 Sec - Jumping Lunges 

4 Rounds 

12 Reps - Weighted Hip Thrusts 

12 Reps - BB Dead Lift 

(you can use same bar) )

30 Sec - Plank

( Max Squeeze on Glutes) 


LISS Cardio

Stationary Bike - 15 Min