Friday, July 6th @ 6am (LOWER BODY)

LOWER BODY

Triplex
Traditional: Machine Squats (15-10-10), last 10 reps were of 220lbs.
Functional: Using stretch bands, pull to left, center and right while keep legs slightly bent and turning core to left and right.
Core: Lay on back with exercise ball between feet. Lift ball 90 degrees above stomach with hands flat on ground by sides. When legs reach 90 degrees, lift hip off the ground.

Quadplex
Traditional: Lunges on one leg with freemotion cables, standing reversed. (1 leg at a time for 10 reps each)
Core: Take bands and extend over head with straight arms while bending hips forward (leaning back)
Functional:Lift medicine ball over head and slam on ground, bending knees. Repeat 15x
Core: Put lower stomach on exercise ball, hands on shoulders and lift up. Repeat 15x