PULL
Warm-Up
Triplex #1
Traditional: Freemotion Pull-Downs. 15-10-10
Functional: Holding dumbbell straight over head w/ 1 arm and standing up, then laying down. repeat 4x each side
Core: Laying on back and putting feet on balance ball. Lifting butt off ground for 30 seconds.
Triplex #2
Traditional: Kneeling over bench and lifting dumbbells with one arm, pulling into my back, keeping elbows close in. 10 reps each side
Functional: Holding pushup position using mini balance ball thing.
Core: Laying on belly on balance ball and putting feet together, then lifting up 10x.
Triplex #3
Traditional: Curls with Dumbbells
Functional: Squats holding a dumbell straight over head w/ 1 arm. repeat 4x on each side
Core: Laying my back on the balance ball, holding a medicine ball over my head w/ straight arms and bringing it up with a crunch. repeat 10x
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