GENERAL STRENGTH
Triplex #1:
Functional: Lunges - 10 each leg, alternating holding dumbbells (15lb, 20lb 25lb)
Functional: Push punching bag across room and back
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 #2:
Traditional: With knee and arm on exercise bench, pull dumbbell into side of body, keeping elbows close to my side and using shoulder to lift
Functional: 1 legged squats (15 each leg)
Core: Laying on bench with pubic bone on end of bench, kick legs up and down like swimming (make sure to keep them high) for 30 seconds
Triplex #3:
Traditional: Freemotion Chest Press (60lb, 70lb, 70lb) 15 reps each
Functional: pull freemotion cable into chest (10x each side, 120lb x 140lb x 160lb)
Core: Hanging from bars, lift knees into chest 10x while slightly lifting up on arms. Keep steady
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