Friday, June 22nd @ 6am (LOWER BODY)

LOWER BODY

Warm up

Quadplex #1
Traditional: Squats on machine
Functional: Pull Free motion handle, step and punch
Core #1: Lay on back with exercise ball between ankles. Lift legs in 90 degrees and do crunches
Core #2: In push-up position, Lift right arm/left leg straight out, hold then rotate.

Quadplex #2
Traditional: Lunges while holding freemotion cables. (16 reps)
Functional: Pull 2 bands. Lay down on back, stand up and pull bands behind back. repeat 10x.
Core #1: While having lower back on exercise ball, sit with shoulders up (using stomach muscles) and press dumbbells up, rotating right and left. 30x.
Core #2: Sit up with knees together. Lift feet off ground and push chest out. Hold for 45 seconds.