Wednesday, November 21, 2007

TRIPLEX #1

Traditional: Freemotion Rows (80lb x 15, 90lb x 15, 100lb x 10)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: situps on exercise ball with hands behind head and fingertips touching (20x)

TRIPLEX #2
Traditional: Machine Squats (140lb x 15, 160lb x 10, 180lb x 8)
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: 20 hyperextensions on exercise ball

TRIPLEX #3
Traditional: Freemotion decline chest (40lb x 15, 50lb x 15, 60lb x 10 *hold for 10 seconds on last push out)
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)