Styrkeövningar utförda under passet.
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Mobility - Crab hold + back & forth
·
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 6 repetitioner |
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Clamshell in sideplank
· Ben
|
10 repetitioner |
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Clamshell in sideplank
· Ben
|
10 repetitioner |
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KB around the world , kneeling
· Axlar
|
8 x 8.0 kg |
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Y raises with forehead on floor - Dumbbells
· Axlar
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7 x 1.0 kg |
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Jefferson curl - Barbell
· Rygg
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7 x 12.0 kg |
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Jump down from box + rebound - Plyometric
· Vader
|
4 repetitioner |
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Mobility - Crab hold + back & forth
·
|
6 repetitioner |
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Clamshell in sideplank
· Ben
|
10 repetitioner |
| | |
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Clamshell in sideplank
· Ben
|
10 repetitioner |
| | |
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KB around the world , kneeling
· Axlar
|
8 x 8.0 kg |
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Y raises with forehead on floor - Dumbbells
· Axlar
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7 x 1.0 kg |
| | |
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Jefferson curl - Barbell
· Rygg
|
7 x 12.0 kg |
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Jump down from box + rebound - Plyometric
· Vader
|
4 repetitioner |
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Back squat - Barbell
· Ben
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5 x 60.0 kg |
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Squat with KB on one shoulder
· Ben
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8 x 20.0 kg |
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Squat with KB on one shoulder
· Ben
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8 x 20.0 kg |
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Back squat - Barbell
· Ben
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5 x 65.0 kg |
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Squat with KB on one shoulder
· Ben
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8 x 20.0 kg |
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Squat with KB on one shoulder
· Ben
|
8 x 20.0 kg |
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Back squat - Barbell
· Ben
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5 x 70.0 kg |
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Squat with KB on one shoulder
· Ben
|
8 x 20.0 kg |
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Squat with KB on one shoulder
· Ben
|
8 x 20.0 kg |
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Ring row, single arm
· Rygg, Biceps
|
9 repetitioner |
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Ring row, single arm
· Rygg, Biceps
|
9 repetitioner |
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Hip abduction, sidelying on bench - Dumbbell
· Höfter
|
10 x 8.0 kg |
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Hip abduction, sidelying on bench - Dumbbell
· Höfter
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10 x 8.0 kg |
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Bench press, paused, 3 sec eccentric - Barbell
· Bröst, Triceps
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7 x 30.0 kg |
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Ring row, single arm
· Rygg, Biceps
|
9 repetitioner |
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Ring row, single arm
· Rygg, Biceps
|
9 repetitioner |
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Hip abduction, sidelying on bench - Dumbbell
· Höfter
|
10 x 10.0 kg |
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Hip abduction, sidelying on bench - Dumbbell
· Höfter
|
10 x 10.0 kg |
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Bench press, paused, 3 sec eccentric - Barbell
· Bröst, Triceps
|
7 x 30.0 kg |
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Ring row, single arm
· Rygg, Biceps
|
7 repetitioner |
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Ring row, single arm
· Rygg, Biceps
|
7 repetitioner |
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Hip abduction, sidelying on bench - Dumbbell
· Höfter
|
10 x 10.0 kg |
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Hip abduction, sidelying on bench - Dumbbell
· Höfter
|
10 x 10.0 kg |
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Curtsey lunges - Barbell
· Rumpa, Ben
|
10 x 20.0 kg |
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Höftlyft från sidan
· Mage
|
9 repetitioner |
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Höftlyft från sidan
· Mage
|
9 repetitioner |
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Kettlebell - Swing
· Axlar
|
10 x 12.0 kg |
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Hollow flutter kicks
· Mage
|
 20 sekunder |
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