GENERAL STRENGTH
Triplex #1:
Functional: Machine Squats (120lb x 15, 140lb x 10, 140lb x 10)
Functional: 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 Decline Press (40lb x 15, 45lb x 10, 50lb x 6)
Functional: Stand up while holding 15lb weight above head (3x each side)
Core: Lay in push-up position and put shins on ball. Pull knees to chest and repeat 15x.
Triplex #3:
Traditional: Freemotion Lat Pull-Down (70lbs @ 15x, 80lbs @ 10x, 90lbs @ 10x)
Functional: Jump up and down box for 45 seconds
Core: Put hips on exercise ball face down and hands on ground. Keep back legs together and lift up 20x.
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