Styrkeövningar utförda under passet.
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Mobility - Hip flex/ext + thoracic rotation
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 5 repetitioner |
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Mobility - Hip flex/ext + thoracic rotation
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5 repetitioner |
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KB Press and rotation
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5 x 5.0 kg |
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KB Press and rotation
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5 x 5.0 kg |
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Hip airplane with kettlebell
· Rumpa / stuss
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6 repetitioner |
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Hip airplane with kettlebell
· Rumpa / stuss
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6 repetitioner |
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Scapular pullups
· Axlar
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6 repetitioner |
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Mobility - Hip flex/ext + thoracic rotation
·
|
5 repetitioner |
| | |
|
Mobility - Hip flex/ext + thoracic rotation
·
|
5 repetitioner |
| | |
|
KB Press and rotation
·
|
5 x 5.0 kg |
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KB Press and rotation
·
|
5 x 5.0 kg |
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Hip airplane with kettlebell
· Rumpa / stuss
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6 repetitioner |
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Hip airplane with kettlebell
· Rumpa / stuss
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6 repetitioner |
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Scapular pullups
· Axlar
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6 repetitioner |
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Pullup, eccentric- Räcke
· Rygg
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4 repetitioner |
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Deadlift, one leg, wall supported - Dumbbell/KB
· Rygg, Baksida lår, Ben
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8 x 8.0 kg |
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Deadlift, one leg, wall supported - Dumbbell/KB
· Rygg, Baksida lår, Ben
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8 x 8.0 kg |
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Pullup, eccentric- Räcke
· Rygg
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4 repetitioner |
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Deadlift, one leg, wall supported - Dumbbell/KB
· Rygg, Baksida lår, Ben
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8 x 8.0 kg |
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Deadlift, one leg, wall supported - Dumbbell/KB
· Rygg, Baksida lår, Ben
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8 x 8.0 kg |
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Pullup, eccentric- Räcke
· Rygg
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4 repetitioner |
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Deadlift, one leg, wall supported - Dumbbell/KB
· Rygg, Baksida lår, Ben
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8 x 8.0 kg |
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Deadlift, one leg, wall supported - Dumbbell/KB
· Rygg, Baksida lår, Ben
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8 x 8.0 kg |
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Zigzaw press - Dumbbells
· Axlar
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16 x 9.0 kg |
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Romanian deadlift, eccentric - Skivstång
· Rygg
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10 x 50.0 kg |
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Sideplank with row - Resistance band
· Mage, Rygg
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6 repetitioner |
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Sideplank with row - Resistance band
· Mage, Rygg
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6 repetitioner |
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Zigzaw press - Dumbbells
· Axlar
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16 x 9.0 kg |
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Romanian deadlift, eccentric - Skivstång
· Rygg
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10 x 50.0 kg |
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Sideplank with row - Resistance band
· Mage, Rygg
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8 repetitioner |
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Sideplank with row - Resistance band
· Mage, Rygg
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8 repetitioner |
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Zigzaw press - Dumbbells
· Axlar
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16 x 9.0 kg |
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Romanian deadlift, eccentric - Skivstång
· Rygg
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10 x 50.0 kg |
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Sideplank with row - Resistance band
· Mage, Rygg
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8 repetitioner |
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Sideplank with row - Resistance band
· Mage, Rygg
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8 repetitioner |
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Hip thrust - Skivstång
· Ben
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12 x 55.0 kg |
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Chin up, supinated grip, banded
· Biceps
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6 repetitioner |
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Hip thrust - Skivstång
· Ben
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12 x 57.0 kg |
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Chin up, supinated grip, banded
· Biceps
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6 repetitioner |
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Box hip lifts
· Mage
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5 repetitioner |
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Reverse flyes on bench - Dumbbells
· Axlar
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10 x 4.0 kg |
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Box hip lifts
· Mage
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5 repetitioner |
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Landmine rotation, standing - Skivstång
· Mage
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14 x 20.0 kg |
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Reverse flyes on bench - Dumbbells
· Axlar
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10 x 4.0 kg |
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