PUSH
Triplex #1
Traditional: Chest Press w/ dumbbells (25x15, 30x10, 35x6-8)
Functional:On one leg slightly bent and leaning forward, lift fixed weight barbell with palms facing down. Be sure to bring elbows up high. (30lbs, 15 each side)
Core: Lay on back with hands by side and exercise ball between feet. Lift ball 90 degrees over stomach and when it reaches apex, lift hips up off ground. (20x)
Triplex #2
Traditional: Freemotion incline (30lbx15, 40lbx10, 40lbx10)
Functional: Pull cable into left side and right side 10x each (140, 150, 160)
Core: Put hips on exercise ball face down and hands on ground. Keep back legs together and lift up 20x.
Triplex #3
Traditional: Push down with freemotion weights with one foot in front of the other. (25lb x 15, 30lb x 10, 40lb x 6-10)
Functional: Side stepping on half circle ball for 45 seconds
Core: 20 Hyperextensions
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