Styrkeövningar utförda under passet.
|
Mobility - 90,90
·
|
 8 repetitioner |
|  |  |
|
Mobility - Scorpion
·
|
6 repetitioner |
| | |
|
Mobility - Kneeling straight leg hip abduction
·
|
5 repetitioner |
| | |
|
Mobility - Kneeling straight leg hip abduction
·
|
5 repetitioner |
| | |
|
External rotations in abduction - Gummiband
· Axlar
|
8 repetitioner |
| | |
|
Mobility - 90,90
·
|
8 repetitioner |
| | |
|
Mobility - Scorpion
·
|
6 repetitioner |
| | |
|
Mobility - Kneeling straight leg hip abduction
·
|
5 repetitioner |
| | |
|
Mobility - Kneeling straight leg hip abduction
·
|
5 repetitioner |
| | |
|
External rotations in abduction - Gummiband
· Axlar
|
8 repetitioner |
| | |
|
Box jump, single leg
· Ben
|
4 repetitioner |
| | |
|
Box jump, single leg
· Ben
|
4 repetitioner |
| | |
|
Bench press - Barbell
· Bröst
|
4 x 20.0 kg |
| | |
|
Pallof press and step out - Cable
· Mage
|
6 repetitioner |
| | |
|
Pallof press and step out - Cable
· Mage
|
6 repetitioner |
| | |
|
Box jump, single leg
· Ben
|
4 repetitioner |
| | |
|
Box jump, single leg
· Ben
|
4 repetitioner |
| | |
|
Bench press - Barbell
· Bröst
|
4 x 20.0 kg |
| | |
|
Pallof press and step out - Cable
· Mage
|
6 x 7.0 kg |
| | |
|
Pallof press and step out - Cable
· Mage
|
6 x 7.0 kg |
| | |
|
Box jump, single leg
· Ben
|
4 repetitioner |
| | |
|
Box jump, single leg
· Ben
|
4 repetitioner |
| | |
|
Bench press - Barbell
· Bröst
|
5 x 25.0 kg |
| | |
|
Pallof press and step out - Cable
· Mage
|
6 x 7.0 kg |
| | |
|
Pallof press and step out - Cable
· Mage
|
6 repetitioner |
| | |
|
Back squat - Barbell
· Ben
|
3 x 40.0 kg |
| | |
|
Back squat - Barbell
· Ben
|
4 x 40.0 kg |
| | |
|
Back squat - Barbell
· Ben
|
6 x 30.0 kg |
| | |
|
Back squat - Barbell
· Ben
|
2 x 50.0 kg |
| | |
|
Back squat - Barbell
· Ben
|
4 x 30.0 kg |
| | |
|
Back squat - Barbell
· Ben
|
6 x 30.0 kg |
| | |
|
Bulgarian split squats, change hands with KB
· Ben
|
 40 sekunder |
| | |
|
Bulgarian split squats, change hands with KB
· Ben
|
40 sekunder |
| | |
|
Copenhagen adductor plank, active
· Insida lår / adduktorer, Ben
|
25 sekunder |
| | |
|
Copenhagen adductor plank, active
· Insida lår / adduktorer, Ben
|
25 sekunder |
| | |
|
Strict knee raises with rotation - Räcke
· Mage
|
30 sekunder |
| | |
|
Bulgarian split squats, change hands with KB
· Ben
|
40 sekunder |
| | |
|
Bulgarian split squats, change hands with KB
· Ben
|
40 sekunder |
| | |
|
Copenhagen adductor plank, active
· Insida lår / adduktorer, Ben
|
25 sekunder |
| | |
|
Copenhagen adductor plank, active
· Insida lår / adduktorer, Ben
|
25 sekunder |
| | |
|
Strict knee raises with rotation - Räcke
· Mage
|
30 sekunder |
| | |
Minut 4) = vila. 2-3 varv av alla övningar.
