GENERAL STRENGTH
Triplex #1:
Functional: Squats holding 20lb dumbbells (20 total)
Functional: 10 pushups...on #10, hold in pushup position
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 press (40, 50, 60lbs 15x10x10)
Functional: Pivot punch w/ 15lb dumbells. (20x total / 10 each side) Core: Lying on back, holding exercise ball between ankles and with knees slightly bent, put arms straight out(holding one hand over the other) and crunch up and touch middle of ball. Do not straight neck and keep arms/hands pointing in same direction as chest.
Triplex #3:
Traditional: Dumbbell upright rows (20lbs @ 15x, 25lbs @10x, 30lbs @ 6-8x)
Functional: Lay down and stand up holding a 15lb dumbell (3x each side)
Core: Superman (10x and then hold for 30 seconds on 10
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