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Free Sample WHiP Legs-Glute

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 Legs - Glute & Hams 

Warm Up 

3 Rounds

Stair Stepper (EO Stair) - 3 Min

30 Sec -Wall Ball



3 Rounds 

10-10-10- Reps - Leg Press (Moving Feet Up)

(Start Feet Low 10 reps move feet up - 10 reps move feet up - 10 reps)

12 Reps each leg - Weighted Sep Ups 

(Hold at top and squeeze 3 sec)

Toe Taps- 30 Sec





3 Rounds

12 Reps Each leg - Side One Legged Press 

(Feel glute stretch at bottom) 

20 Reps - Hamstring Roll-Ins 

Jumping Lunges - 10 Reps each leg




3 Rounds 

15 Reps - Hip Thrusters

20 Reps - Frong Pump ( I know but it works ;) 

(Feet together and squeeze tush) 


12 Reps- One Legged Jumping Lunges




3 Rounds 

12 Reps Each Leg - Cable Kickbacks

12 Reps - Cable Straight leg Deads 




Stair Stepper - 10Min Moderate Speed 

(2 Every Stair - 2 Min Every Other)

( Incline Treadmill Walk if no stair stepper)  

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