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THURSDAY WHiP GYM

THURSDAY

Legs / Glute and Hamstrings Focus

I am going to get your heart rate up and get you sweating before the weights. 


Warm Up - Treadmill Work  

2:00 Min (50%)

1:00 Min (80%) 

2:00 Min 5% Incline (50%) 

1:00 Min 50%  0 %Incline 

30 Sec (100% ALL OUT) 

1:00 Walk (cool down) 




3 Rounds 

10 Reps - Smith Machine Squats (heavy)

(Add weight if you could do more reps with ease, while keeping good form)

15 Reps  - Contralateral Glute Bridge Holds 

(Foot planted and opposite shoulder planted, hold 3 sec) 

20 Reps - Jump Rope (w/o Rope) 






3 Rounds

10 Reps - Laying Hamstring Curls 

(4 count on eccentric motion or way down, 1 count on concentric or way up)

10 Reps - DB Straight leg dead

(knees slightly bent yet fixed, bend at hip till hamstrings are at max stretch) 

30 Reps - Butt Kickers 




HIIT 2 Rounds 

2 Min - Stair Stepper 

12 Reps - Hamstring Rollin

(Really push pelvis towards ceiling) 

30 Reps - Mt Climbers 




3 Rounds 

12 Reps EL - Mod Pistol Squat

(From Bench or Step, slow and controlled down press up, touch floor only if needed)

10 Reps EL - Reverse DB Lunges 

10 Reps - Sumo Jump Squat 





3 rounds 

12 Reps- Cable Glute Kickbacks

(You can use the D rings or Ankle Straps)

12 Reps - Toes Elevated Straight Leg Cable Deads

(focus more on the stretch of the hamstring, not the weight)

30 Reps - Toe Taps 




CARDIO

Stair Stepper - 10Min Moderate Speed 

(2 Every Stair - 2 Min Every Other)

( Incline Treadmill Walk if no stair stepper)  

TEXT ONLY 

Warm Up - Treadmill Work  

2:00 Min (50%)

1:00 Min (80%) 

2:00 Min 5% Incline (50%) 

1:00 Min 50%  0 %Incline 

30 Sec (100% ALL OUT) 

1:00 Walk (cool down) 


3 Rounds 

10 Reps - Smith Machine Squats (heavy)

(Add weight if you could do more reps with ease, while keeping good form)

15 Reps  - Contralateral Glute Bridge Holds 

(Foot planted and opposite shoulder planted, hold 3 sec) 

20 Reps - Jump Rope (w/o Rope) 


3 Rounds

10 Reps - Laying Hamstring Curls 

(4 count on eccentric motion or way down, 1 count on concentric or way up)

10 Reps - DB Straight leg dead

(knees slightly bent yet fixed, bend at hip till hamstrings are at max stretch) 

30 Reps - Butt Kickers 


HIIT 2 Rounds 

2 Min - Stair Stepper 

12 Reps - Hamstring Rollin

(Really push pelvis towards ceiling) 

30 Reps - Mt Climbers 


3 Rounds 

12 Reps EL - Mod Pistol Squat

(From Bench or Step, slow and controlled down press up, touch floor only if needed)

10 Reps EL - Reverse DB Lunges 

10 Reps - Sumo Jump Squat 


3 rounds 

12 Reps- Cable Glute Kickbacks

(You can use the D rings or Ankle Straps)

12 Reps - Toes Elevated Straight Leg Cable Deads

(focus more on the stretch of the hamstring, not the weight)

30 Reps - Toe Taps 

CARDIO

Stair Stepper - 10Min Moderate Speed 

(2 Every Stair - 2 Min Every Other)

 ( Incline Treadmill Walk if no stair stepper)