Triplex
Traditional: Machine Squats (15 x 160lbs, 10 x 180lbs, 6 x 200lbs)
Functional: Do pivot punch up at angle (like in warm up) with 20 or 25lb weights (20 punches total)
Core: Get in pilates machine and lift arms straight up, then pull down to side. Keep legs lifted and be sure not to jerk the handles, stay controlled. On the final 5, lift shoulders when I pull down.
Traditional: Single lunges holding 20lb weights. 20 total.
Functional: With left left slightly bent and right leg behind me and slightly on toes, bend forward and punch with 1 arm holding a 25lb weight (be sure to rotate shoulders)
Functional: Stand on ball and punch up using 20lb weight
Core: Lay on side and put whole forearm on balance ball and hold hips up. 30 seconds each side.
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