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THURSDAY WHiP GYM6/28

THURSDAY

GLUTES & HAMS

Warm Up

5 min - Stair stepper (incline walk if no stair stepper)

15 Reps - Hamstring ball Rollins



3 Rounds

12 Reps - Banded Laying Hamstring Curl

(use any type of band and wrap in around a fixed object like a machine, hold for 3 sec at top and bottom, keep pelvis against floor,USE MACHINE IF NO BAND)

12 Reps - Toes elevated Straight Leg Dead Lift

20 Reps - Mt Climber




Spin Bike HIIT 2 Rounds

2 Min - 20 Sec ALL OUT 40 Sec Steady Pace

10 Reps EL - One Legged Dead Lift



3 Rounds

15 Reps - Barbell Hip Thruster

15 Reps EL - Banded Donkey Kicks 

 10 Reps - Sumo Jump Squat 




3 Rounds 

10 Reps EL - Decline Bench Hamstring Curls

10 Reps - Hamstring Roll ins 

15 Reps - Sumo  Jump Squats 




Spin Bike HIIT

2 Min - 20 Sec ALL OUT 40 Sec Steady Pace

10 Reps EL - Curtsy Lunge 



3 Rounds

10 Reps EL - Glute Machine Pushdown

(assisted pull up machine) 

10 Reps EL - Reverse Lunges 

20 Reps EL - Single Leg Calf Raises 




HIIT Cardio 

10 Min-

1 Min run 1 Min Walk 



TEXT ONLY 

Warm Up

5 min - Treadmill Incline Walk  

3 Rounds 

12 Reps - Banded Laying Hamstring Curl

(use any type of band and wrap in around a fixed object like a machine, hold for 3 sec at top and bottom, keep pelvis against floor,USE MACHINE IF NO BAND)

12 Reps - Toes elevated Straight Leg Dead Lift

20 Reps - Mt Climber

Spin Bike HIIT 2 Rounds

2 Min - 20 Sec ALL OUT 40 Sec Steady Pace

10 Reps EL - One Legged Dead Lift

3 Rounds 

15 Reps - Barbell Hip Thruster

15 Reps EL - Banded Donkey Kicks 

 10 Reps - Sumo Jump Squat 

3 Rounds 

10 Reps EL - Decline Bench Hamstring Curls

10 Reps - Hamstring Roll ins 

15 Reps - Sumo  Jump Squats 

Spin Bike HIIT

2 Min - 20 Sec ALL OUT 40 Sec Steady Pace

10 Reps EL - Curtsy Lunge   

3 Rounds 

10 Reps EL - Glute Machine Pushdown

(assisted pull up machine) 

10 Reps EL - Reverse Lunges 

20 Reps EL - Single Leg Calf Raises 

HIIT Cardio  

10 Min-

1 Min Walk 1 Min Run