Traditional: Freemotion Rows (80lb x 15, 90lb x 15, 100lb x 10)
Functional: holding cables on lower body freeweight machine, squat and push up weights 15x
Core: situps on exercise ball with hands behind head and fingertips touching (20x)
TRIPLEX #2
Traditional: Freemotion decline chest (40lb x 15, 50lb x 15, 60lb x 10 *hold for 10 seconds on last push out)
Functional: using freemotion cables, punch 15x each side while pulling on other cord.
Core: 20 hyperextensions on exercise ball
TRIPLEX #3
Traditional: Deadlift 15x. Keep back straight, butt in, shoulders back
Functional: jump up and down box in front 10x using both legs
Core: on pull up machine, lift legs to chest and slowly let down all the way (10x)
Tuesday, October 30, 2007
Monday, October 29th, 2007
TRIPLEX #1
Tuesday, October 16, 2007
Wednesday, October 17th
TRIPLEX #1
Traditional: Machine Squats (140lb x 15, 160lb x 15, 180lb x 10)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: On pull up machine, lift legs to chest, lifting tailbone and slowly extend down...hyper extending all the way
TRIPLEX #2
Traditional: Push down with freemotion weights with one foot in front of the other. (30lb x 15, 40lb x 10, 50lb x 6-10)
Functional: Chest fly's using yellow bands. With resistance, step one foot in front of other and have back foot's heel off ground. Extend both arms straight forward and 1 arm at a time, extend to one side then bring back to center, keeping core strong. (10x each side...different leg forward)
Core: 20 hyperextensions on exercise ball
TRIPLEX #3
Traditional: Dumbbell upright rows (20lbs @ 15x, 25lbs @15x, 30lbs @ 10x)
Functional: 20 squat jumps with hands interlocked behind head.
Core: Leaning back on bench, 50 bicycle kicks...keeping core strong
Traditional: Machine Squats (140lb x 15, 160lb x 15, 180lb x 10)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: On pull up machine, lift legs to chest, lifting tailbone and slowly extend down...hyper extending all the way
TRIPLEX #2
Traditional: Push down with freemotion weights with one foot in front of the other. (30lb x 15, 40lb x 10, 50lb x 6-10)
Functional: Chest fly's using yellow bands. With resistance, step one foot in front of other and have back foot's heel off ground. Extend both arms straight forward and 1 arm at a time, extend to one side then bring back to center, keeping core strong. (10x each side...different leg forward)
Core: 20 hyperextensions on exercise ball
TRIPLEX #3
Traditional: Dumbbell upright rows (20lbs @ 15x, 25lbs @15x, 30lbs @ 10x)
Functional: 20 squat jumps with hands interlocked behind head.
Core: Leaning back on bench, 50 bicycle kicks...keeping core strong
Monday, October 15, 2007
Monday, October 15th (WITH TINO)
TRIPLEX #1
Traditional: Step up and down platform 10x each leg, keeping 1 leg on platform (30lb, 35lb, 40lb)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: On pull up machine, lift legs to chest, lifting tailbone and slowly extend down...hyper extending all the way
TRIPLEX #2
Traditional: Shoulder press w/ dumbbells...bring down to ears and bang them against each other when i reach top. (25lb, 30lb, 35lb)
Functional: Chest fly's using yellow bands. With resistance, step one foot in front of other and have back foot's heel off ground. Extend both arms straight forward and 1 arm at a time, extend to one side then bring back to center, keeping core strong. (10x each side...different leg forward)
Core: 20 hyperextensions on exercise ball
TRIPLEX #3
Traditional: Rows on Freemotion machine (15 x 80lb, 15 x 90lb, 10 x 100lb)
Functional: 20 squat jumps with hands interlocked behind head.
Core: Leaning back on bench, 30 bicycle kicks...keeping core strong
Traditional: Step up and down platform 10x each leg, keeping 1 leg on platform (30lb, 35lb, 40lb)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: On pull up machine, lift legs to chest, lifting tailbone and slowly extend down...hyper extending all the way
TRIPLEX #2
Traditional: Shoulder press w/ dumbbells...bring down to ears and bang them against each other when i reach top. (25lb, 30lb, 35lb)
Functional: Chest fly's using yellow bands. With resistance, step one foot in front of other and have back foot's heel off ground. Extend both arms straight forward and 1 arm at a time, extend to one side then bring back to center, keeping core strong. (10x each side...different leg forward)
Core: 20 hyperextensions on exercise ball
TRIPLEX #3
Traditional: Rows on Freemotion machine (15 x 80lb, 15 x 90lb, 10 x 100lb)
Functional: 20 squat jumps with hands interlocked behind head.
Core: Leaning back on bench, 30 bicycle kicks...keeping core strong
Tuesday, October 9, 2007
Tuesday, October 9th @ 5:30am (WITH TINO)
TRIPLEX #1
Traditional: Shoulder Press (45lb x 15, 50lb x 10, 60lb x 8)
Functional: Pull weights into each side 10x using rope extension thing on machine
Core: While hands are resting on dumbbell, in pushup position do stair climbers using sliding pad on feet
TRIPLEX #2
Traditional: Machine Pull down (keep elbows close to body)
Functional: pull rope in between knees while bending down knees (15x)
Core: Throw ball at me while I'm sitting on ground
TRIPLEX #3
Traditional: 20 lunges (15lb, 20lb, 25lb)
Functional: While balancing on half exercise ball thing, squat holding 35lb barbell and then lift over head. repeat 10x, 15 on final
Core: Lift legs up fast and then release slowly while sitting on forearms on pull up machine
Traditional: Shoulder Press (45lb x 15, 50lb x 10, 60lb x 8)
Functional: Pull weights into each side 10x using rope extension thing on machine
Core: While hands are resting on dumbbell, in pushup position do stair climbers using sliding pad on feet
TRIPLEX #2
Traditional: Machine Pull down (keep elbows close to body)
Functional: pull rope in between knees while bending down knees (15x)
Core: Throw ball at me while I'm sitting on ground
TRIPLEX #3
Traditional: 20 lunges (15lb, 20lb, 25lb)
Functional: While balancing on half exercise ball thing, squat holding 35lb barbell and then lift over head. repeat 10x, 15 on final
Core: Lift legs up fast and then release slowly while sitting on forearms on pull up machine
Monday, October 1, 2007
Monday, October 1st (GENERAL STRENGTH)
GENERAL STRENGTH
TRIPLEX #1
Traditional: Lunges - 10 each leg, alternating holding dumbbells (15lb, 20lb 25lb)
Functional: on one leg, step forward and touch cone with opposite hand
Core: Lay in push-up position and put shins on ball. Pull knees to chest and repeat 15x.
TRIPLEX #2
Traditional: Dumbbell chest press 15x (20lb, 25lb, 30lb)
Functional: run up and down stairs 20x
Core: Put hips on exercise ball face down and hands on ground. Keep back legs together and lift up 20x.
TRIPLEX #3
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 10x each side (25lb, 30lb, 35lb)
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 #1
Traditional: Lunges - 10 each leg, alternating holding dumbbells (15lb, 20lb 25lb)
Functional: on one leg, step forward and touch cone with opposite hand
Core: Lay in push-up position and put shins on ball. Pull knees to chest and repeat 15x.
TRIPLEX #2
Traditional: Dumbbell chest press 15x (20lb, 25lb, 30lb)
Functional: run up and down stairs 20x
Core: Put hips on exercise ball face down and hands on ground. Keep back legs together and lift up 20x.
TRIPLEX #3
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 10x each side (25lb, 30lb, 35lb)
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
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