Warm-Up
Triplex #1
Traditional: Push Chest (not freemotion)
Functional: Squat down and do not lean back. Pull freemotion weights rotating left and right and using the shoulders and core.
Core: Standing turned away from wall, reach back and touch wall
Triplex #2
Traditional: Dumbbell incline (20lbs, 25lbs, 30lbs)
Functional: 1 legged squats (10 on each side)
Core: Lay on back shoulder blades on a exercise ball with hands together and stretched out. Move 90 degrees to each side, rolling on to a shoulder and go back and forth, 20x.
Triplex #3
Traditional: Freemotion push down
Functional: Side-step squats w/ medicine ball passing
Core: put legs in 45 degree angle and reach for feet
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