Styrkeövningar utförda under passet.
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Mobility - Scorpion
·
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 8 repetitioner |
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Hip airplane
· Rumpa / stuss
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12 repetitioner |
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Hip airplane
· Rumpa / stuss
|
12 repetitioner |
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Scapular pullup + half PU, box assisted
· Axlar
|
5 repetitioner |
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External rotations in abduction - Gummiband
· Axlar
|
8 repetitioner |
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Suitcase deadlift - Kettlebell
· Rygg
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10 x 12.0 kg |
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Suitcase deadlift - Kettlebell
· Rygg
|
10 x 12.0 kg |
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Mobility - Scorpion
·
|
8 repetitioner |
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Hip airplane
· Rumpa / stuss
|
10 repetitioner |
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Hip airplane
· Rumpa / stuss
|
12 repetitioner |
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Scapular pullup + half PU, box assisted
· Axlar
|
5 repetitioner |
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External rotations in abduction - Gummiband
· Axlar
|
8 repetitioner |
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Suitcase deadlift - Kettlebell
· Rygg
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8 x 12.0 kg |
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Suitcase deadlift - Kettlebell
· Rygg
|
8 x 12.0 kg |
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Deadlift - barbell
· Rygg
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3 x 70.0 kg |
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Deadlift - barbell
· Rygg
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3 x 72.0 kg |
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Deadlift, TnG (touch and go) - Barbell
· Rygg
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5 x 72.0 kg |
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Z-press - Barbell
· Axlar
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6 x 20.0 kg |
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Pullup on box, rings
· Rygg
|
4 repetitioner |
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Hip thrust, exc, with pause - Barbell
· Baksida lår, Rumpa / stuss
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8 x 25.0 kg |
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Z-press - Barbell
· Axlar
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6 x 20.0 kg |
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Pullup on box, rings
· Rygg
|
4 repetitioner |
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Hip thrust, exc, with pause - Barbell
· Baksida lår, Rumpa / stuss
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6 x 30.0 kg |
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Deadlift, Landmine RDL - Barbell
· Rygg, Baksida lår, Rumpa / stuss
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8 x 6.0 kg |
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Deadlift, Landmine RDL - Barbell
· Rygg, Baksida lår, Rumpa / stuss
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8 x 6.0 kg |
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Pullup, banded
· Rygg
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6 repetitioner |
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Deadlift, Landmine RDL - Barbell
· Rygg, Baksida lår, Rumpa / stuss
|
8 x 6.0 kg |
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Deadlift, Landmine RDL - Barbell
· Rygg, Baksida lår, Rumpa / stuss
|
8 x 6.0 kg |
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Pullup, banded
· Rygg
|
7 repetitioner |
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Deadlift, Landmine RDL - Barbell
· Rygg, Baksida lår, Rumpa / stuss
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8 x 6.0 kg |
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Deadlift, Landmine RDL - Barbell
· Rygg, Baksida lår, Rumpa / stuss
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8 x 6.0 kg |
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Pullup, banded
· Rygg
|
8 repetitioner |
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Lateral raise, leaning - Dumbbell
· Axlar
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10 x 5.0 kg |
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Lateral raise, leaning - Dumbbell
· Axlar
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10 x 5.0 kg |
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Hip abduction with plate, standing
· Rumpa / stuss
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10 x 7.0 kg |
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Hip abduction with plate, standing
· Rumpa / stuss
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10 x 7.0 kg |
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Copenhagen adductor plank, active, up and down
· Ben
|
8 repetitioner |
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Copenhagen adductor plank, active, up and down
· Ben
|
8 repetitioner |
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Lateral raise, leaning - Dumbbell
· Axlar
|
9 x 5.0 kg |
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Lateral raise, leaning - Dumbbell
· Axlar
|
9 x 5.0 kg |
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Hip abduction with plate, standing
· Rumpa / stuss
|
10 x 7.0 kg |
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Hip abduction with plate, standing
· Rumpa / stuss
|
10 x 7.0 kg |
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