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