 | Dauer (min.sek) | 01:43:27 |
 | Gesamtgewicht | 2302.0 kg |
 | Intensität | Normal |
 | Kalorien | 513 kcal |
 | Score | 4100 |
|
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Performed strength exercises in this workout.
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Mobility - Hip flexion/extension, one leg
·
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 5 reps |
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Mobility - Hip flexion/extension, one leg
·
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5 reps |
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Mobility - Crab and rotation
·
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6 reps |
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Hip abduction, standing - Resistance band
· Beine
|
10 reps |
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Hip abduction, standing - Resistance band
· Beine
|
10 reps |
| | |
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Mobility - Hip flexion/extension, one leg
·
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5 reps |
| | |
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Mobility - Hip flexion/extension, one leg
·
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5 reps |
| | |
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Mobility - Crab and rotation
·
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6 reps |
| | |
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Hip abduction, standing - Resistance band
· Beine
|
10 reps |
| | |
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Hip abduction, standing - Resistance band
· Beine
|
10 reps |
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Broad jumps
· Beine
|
4 reps |
|  | |
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External rotation with resistance band, arms up
· Schultern
|
6 reps |
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Broad jumps
· Beine
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4 reps |
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External rotation with resistance band, arms up
· Schultern
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6 reps |
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Broad jumps
· Beine
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4 reps |
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External rotation with resistance band, arms up
· Schultern
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6 reps |
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Back squat, paused - Barbell
· Beine
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6 x 31.0 kg |
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Back squat, paused - Barbell
· Beine
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6 x 31.0 kg |
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Back squat, paused - Barbell
· Beine
|
6 x 31.0 kg |
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Bench press - Dumbbells
· Brustkorb
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7 x 10.0 kg |
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Curtsey lunges - Dumbbells
· Beine
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16 x 4.0 kg |
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Strict knee raises - Bar
· Bauchmuskeln
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6 reps |
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Bench press - Dumbbells
· Brustkorb
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7 x 10.0 kg |
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Curtsey lunges - Dumbbells
· Beine
|
12 x 5.0 kg |
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Strict knee raises - Bar
· Bauchmuskeln
|
6 reps |
| | |
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Bench press - Dumbbells
· Brustkorb
|
8 reps |
| | |
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Curtsey lunges - Dumbbells
· Beine
|
12 x 5.0 kg |
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Strict knee raises - Bar
· Bauchmuskeln
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10 reps |
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Hip extension/ kick-back in cable
· Beine
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10 x 14.0 kg |
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Hip abduction in cable
· Beine
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10 x 9.0 kg |
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Hip extension/ kick-back in cable
· Beine
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10 x 14.0 kg |
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Hip abduction in cable
· Beine
|
10 x 9.0 kg |
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Pallof press - Cable
· Bauchmuskeln
|
10 reps |
| | |
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Pallof press - Cable
· Bauchmuskeln
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10 x 14.0 kg |
| | |
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Hip extension/ kick-back in cable
· Beine
|
10 x 18.0 kg |
| | |
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Hip abduction in cable
· Beine
|
10 x 9.0 kg |
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Hip extension/ kick-back in cable
· Beine
|
10 x 18.0 kg |
| | |
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Hip abduction in cable
· Beine
|
10 x 9.0 kg |
| | |
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Pallof press - Cable
· Bauchmuskeln
|
10 x 14.0 kg |
| | |
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Pallof press - Cable
· Bauchmuskeln
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10 x 14.0 kg |
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3 set, 1 min per övn, vila när övningen är färdig.
