Styrkeövningar utförda under passet.
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Mobility - Squat to stand
·
|
 10 repetitioner |
| |  |
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Mobility - Crab hold, up and down
·
|
5 repetitioner |
|  | |
|
Mobility - Kosack squat
·
|
8 repetitioner |
| | |
|
Pull aparts behind the neck - Resistance band
· Axlar
|
8 repetitioner |
| | |
|
Mobility - Kneeling straight leg hip abduction
·
|
5 repetitioner |
| | |
|
Mobility - Kneeling straight leg hip abduction
·
|
5 repetitioner |
| | |
|
Mobility - Squat to stand
·
|
10 repetitioner |
| | |
|
Mobility - Crab hold, up and down
·
|
5 repetitioner |
| | |
|
Mobility - Kosack squat
·
|
8 repetitioner |
| | |
|
Pull aparts behind the neck - Resistance band
· Axlar
|
8 repetitioner |
| | |
|
Mobility - Kneeling straight leg hip abduction
·
|
5 repetitioner |
| | |
|
Mobility - Kneeling straight leg hip abduction
·
|
5 repetitioner |
| | |
|
Back squat, eccentric - Skivstång
· Ben
|
6 x 30.0 kg |
| | |
|
Seal row on inclined bench - Dumbbells
· Axlar
|
10 x 6.0 kg |
| | |
|
Kettlebell swing, one arm
· Rygg
|
20 x 20.0 kg |
| | |
|
Back squat, eccentric - Skivstång
· Ben
|
6 x 40.0 kg |
| | |
|
Seal row on inclined bench - Dumbbells
· Axlar
|
10 x 10.0 kg |
| | |
|
Kettlebell swing, one arm
· Rygg
|
20 x 12.0 kg |
| | |
|
Back squat, eccentric - Skivstång
· Ben
|
6 x 35.0 kg |
| | |
|
Seal row on inclined bench - Dumbbells
· Axlar
|
10 x 10.0 kg |
| | |
|
Kettlebell swing, one arm
· Rygg
|
20 x 12.0 kg |
| | |
6-8 varv/min, gör en övning per minut, alternera mellan dem.
