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
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