Styrkeövningar utförda under passet.
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Mobility - Hip flexion/extension, one leg
·
|
 5 repetitioner |
| |  |
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Mobility - Crab and rotation
·
|
6 repetitioner |
| | |
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Pull aparts - Gummiband
· Axlar
|
10 repetitioner |
| | |
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Hip abduction, standing - Resistance band
· Ben
|
10 repetitioner |
| | |
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Hip abduction, standing - Resistance band
· Ben
|
10 repetitioner |
| | |
|
Mobility - Hip flexion/extension, one leg
·
|
5 repetitioner |
| | |
|
Mobility - Hip flexion/extension, one leg
·
|
5 repetitioner |
| | |
|
Mobility - Crab and rotation
·
|
6 repetitioner |
| | |
|
Pull aparts - Gummiband
· Axlar
|
10 repetitioner |
| | |
|
Hip abduction, standing - Resistance band
· Ben
|
10 repetitioner |
| | |
|
Hip abduction, standing - Resistance band
· Ben
|
10 repetitioner |
| | |
|
Back squat, paused - Skivstång
· Ben
|
8 x 65.0 kg |
|  | |
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Dips on bench
· Triceps
|
12 repetitioner |
| | |
|
Static pullup hold - Räcke
· Rygg
|
 15 sekunder |
| | |
|
Back squat, paused - Skivstång
· Ben
|
8 x 75.0 kg |
| | |
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Dips on bench
· Triceps
|
12 x 15.0 kg |
| | |
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Static pullup hold - Räcke
· Rygg
|
15 sekunder |
| | |
|
Back squat, paused - Skivstång
· Ben
|
4 x 80.0 kg |
| | |
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Dips on bench
· Triceps
|
12 x 15.0 kg |
| | |
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Static pullup hold - Räcke
· Rygg
|
15 sekunder |
| | |
|
Bench press - Barbell
· Bröst
|
8 x 35.0 kg |
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Pushup + side transition
· Bröst
|
6 repetitioner |
| | |
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Bench press - Barbell
· Bröst
|
9 x 35.0 kg |
| | |
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Pushup + side transition
· Bröst
|
6 repetitioner |
| | |
|
Bench press - Barbell
· Bröst
|
8 repetitioner |
| | |
|
Pushup + side transition
· Bröst
|
6 repetitioner |
| | |
|
Lunges, reversed, unilateral - Dumbbells
· Ben
|
12 x 20.0 kg |
| | |
|
Lunges, reversed, unilateral - Dumbbells
· Ben
|
12 x 20.0 kg |
| | |
|
Gorilla row - Kettlebells
· Rygg
|
20 x 12.0 kg |
| | |
|
Arch + Hollow position - spin around
· Mage
|
30 sekunder |
| | |
|
Lunges, reversed, unilateral - Dumbbells
· Ben
|
12 x 20.0 kg |
| | |
|
Lunges, reversed, unilateral - Dumbbells
· Ben
|
12 repetitioner |
| | |
|
Gorilla row - Kettlebells
· Rygg
|
20 x 12.0 kg |
| | |
|
Arch + Hollow position - spin around
· Mage
|
30 sekunder |
| | |
|
Lunges, reversed, unilateral - Dumbbells
· Ben
|
12 x 24.0 kg |
| | |
|
Lunges, reversed, unilateral - Dumbbells
· Ben
|
12 x 24.0 kg |
| | |
|
Gorilla row - Kettlebells
· Rygg
|
20 x 12.0 kg |
| | |
|
Arch + Hollow position - spin around
· Mage
|
30 sekunder |
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