Styrkeövningar utförda under passet.
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Mobility - Hip flex/ext + thoracic rotation
·
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 4 repetitioner |
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Mobility - Hip flex/ext + thoracic rotation
·
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4 repetitioner |
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Mobility - Scorpion
·
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10 repetitioner |
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Hip airplane
· Rumpa / stuss
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8 repetitioner |
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Hip airplane
· Rumpa / stuss
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8 repetitioner |
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Reversed plank on elbows
· Rygg
|
 20 sekunder |
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Mobility - Hip flex/ext + thoracic rotation
·
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4 repetitioner |
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Mobility - Hip flex/ext + thoracic rotation
·
|
4 repetitioner |
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Mobility - Scorpion
·
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10 repetitioner |
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Hip airplane
· Rumpa / stuss
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8 repetitioner |
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Hip airplane
· Rumpa / stuss
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8 repetitioner |
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Reversed plank on elbows
· Rygg
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20 sekunder |
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Sumo deadlift - Barbell
· Ben
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6 x 40.0 kg |
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Sumo deadlift - Barbell
· Ben
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6 x 40.0 kg |
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Sumo deadlift - Barbell
· Ben
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6 x 50.0 kg |
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Hip thrust, staggered stance - Skivstång
· Ben
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10 x 50.0 kg |
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Hip thrust, staggered stance - Skivstång
· Ben
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10 x 50.0 kg |
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Reversed Nordic
· Ben
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5 repetitioner |
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Hip thrust, staggered stance - Skivstång
· Ben
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10 x 50.0 kg |
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Hip thrust, staggered stance - Skivstång
· Ben
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10 x 50.0 kg |
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Reversed Nordic
· Ben
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6 repetitioner |
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Hip thrust, staggered stance - Skivstång
· Ben
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10 x 50.0 kg |
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Hip thrust, staggered stance - Skivstång
· Ben
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8 x 50.0 kg |
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Reversed Nordic
· Ben
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6 repetitioner |
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Box step ups, alternating, DB behind neck
· Ben
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18 x 8.0 kg |
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Wood chop - Cable
· Mage
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10 repetitioner |
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Wood chop - Cable
· Mage
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10 repetitioner |
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Psoas march in deadbug - Resistance band
· Mage, Höftböjare
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14 repetitioner |
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Box step ups, alternating, DB behind neck
· Ben
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18 x 8.0 kg |
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Wood chop - Cable
· Mage
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10 x 5.0 kg |
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Wood chop - Cable
· Mage
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10 x 5.0 kg |
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Psoas march in deadbug - Resistance band
· Mage, Höftböjare
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14 repetitioner |
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Box step ups, alternating, DB behind neck
· Ben
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18 x 8.0 kg |
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Wood chop - Cable
· Mage
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10 x 5.0 kg |
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Wood chop - Cable
· Mage
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10 repetitioner |
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Psoas march in deadbug - Resistance band
· Mage, Höftböjare
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14 repetitioner |
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Deadlift, split stance RDL, double dumbbell
· Rygg, Baksida lår
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10 x 16.0 kg |
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Deadlift, split stance RDL, double dumbbell
· Rygg, Baksida lår
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10 x 16.0 kg |
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Clamshell in sideplank, banded
· Rumpa / stuss, Ben
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10 repetitioner |
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Clamshell in sideplank, banded
· Rumpa / stuss, Ben
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10 repetitioner |
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Deadlift, split stance RDL, double dumbbell
· Rygg, Baksida lår
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11 x 16.0 kg |
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Deadlift, split stance RDL, double dumbbell
· Rygg, Baksida lår
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11 x 16.0 kg |
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Clamshell in sideplank, banded
· Rumpa / stuss, Ben
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10 repetitioner |
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Clamshell in sideplank, banded
· Rumpa / stuss, Ben
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12 repetitioner |
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