Wed. July 20

18-12-6

Right Arm Fly Pull (keep elbow locked, straight arm)
Right Leg Squat
Left Arm Fly Pull
Left Leg Squat
Machine Row
Air Squat w/ Right leg extension (no wt)
Skull Crushers
Air Squat w/ Left leg extension (no wt)
Row + Rotate on Incline Bench (like the TRX exercise)
Leg Curls (Ab wheel – no wt)

*All exercises use weight (inc. as you go), unless otherwise noted.

*Squat w/ leg extension – Squat, on the ascend, extend leg straight behind you and raise arms straight up – keep foot dorsi flexed, squeeze shoulder blades, back, & butt muscles

Abs:
25 Crunches
25 Right Leg Toe Touches
25 Left Leg Toe Touches
25 Scissor Kicks
25 Right Side (legs straight, lift off floor)
25 Left Side
25 Straight Leg Reverse
25 Leg Raises (hands out to sides)