Styrkeövningar utförda under passet.
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Mobility - A-frame
·
|
 6 repetitioner |
| |  |
|
Mobility - Thoracic rotation with knee against foamroll & wall
·
|
8 repetitioner |
| | |
|
Mobility - Thoracic rotation with knee against foamroll & wall
·
|
8 repetitioner |
| | |
|
External rotation with resistance band
· Axlar
|
8 repetitioner |
| | |
|
Scapular pushups
· Axlar
|
8 repetitioner |
| | |
|
Scapular pullups
· Axlar
|
8 repetitioner |
| | |
|
Mobility - A-frame
·
|
6 repetitioner |
| | |
|
Mobility - Thoracic rotation with knee against foamroll & wall
·
|
6 repetitioner |
| | |
|
Mobility - Thoracic rotation with knee against foamroll & wall
·
|
6 repetitioner |
| | |
|
External rotation with resistance band
· Axlar
|
10 repetitioner |
| | |
|
Scapular pushups
· Axlar
|
8 repetitioner |
| | |
|
Scapular pullups
· Axlar
|
8 repetitioner |
| | |
|
Pullup, eccentric, with weight
· Rygg
|
5 repetitioner |
|  | |
|
Dips, banded - Gummiband
· Triceps
|
5 repetitioner |
| | |
|
Y raises - Hantlar
· Axlar
|
10 x 3.0 kg |
| | |
|
Pullup, eccentric, with weight
· Rygg
|
5 repetitioner |
| | |
|
Dips, banded - Gummiband
· Triceps
|
5 repetitioner |
| | |
|
Y raises - Hantlar
· Axlar
|
10 x 3.0 kg |
| | |
|
Pullup, eccentric, with weight
· Rygg
|
4 repetitioner |
| | |
|
Dips, banded - Gummiband
· Triceps
|
5 repetitioner |
| | |
|
Y raises - Hantlar
· Axlar
|
10 x 3.0 kg |
| | |
|
Strict press - Skivstång
· Axlar
|
5 x 40.0 kg |
| | |
|
Arnold press - Hantlar
· Axlar
|
8 x 12.0 kg |
| | |
|
Lat pulldowns - Cable
· Rygg
|
8 repetitioner |
| | |
|
Strict press - Skivstång
· Axlar
|
5 x 40.0 kg |
| | |
|
Arnold press - Hantlar
· Axlar
|
8 x 12.0 kg |
| | |
|
Lat pulldowns - Cable
· Rygg
|
10 x 64.0 kg |
| | |
|
Strict press - Skivstång
· Axlar
|
5 x 40.0 kg |
| | |
|
Arnold press - Hantlar
· Axlar
|
10 repetitioner |
| | |
|
Lat pulldowns - Cable
· Rygg
|
10 x 64.0 kg |
| | |
9-12 min, dvs 2 eller 3 varv av allt. Läg in en minuts vila min 5 om du behöver o har tid.
