Styrkeövningar utförda under passet.
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Mobility - Crab hold, up and down
·
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4 repetitioner |
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Mobility - Lat stretch & thoracic rotation with stick
·
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4 repetitioner |
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Mobility - Lat stretch & thoracic rotation with stick
·
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4 repetitioner |
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Scapular pullups
· Axlar
|
6 repetitioner |
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Bottom up press - Kettlebell
· Axlar
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5 x 8.0 kg |
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Bottom up press - Kettlebell
· Axlar
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5 x 8.0 kg |
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Mobility - Crab hold, up and down
·
|
4 repetitioner |
| |  |
|
Mobility - Lat stretch & thoracic rotation with stick
·
|
4 repetitioner |
| |  |
|
Mobility - Lat stretch & thoracic rotation with stick
·
|
4 repetitioner |
| |  |
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Scapular pullups
· Axlar
|
6 repetitioner |
| |  |
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Bottom up press - Kettlebell
· Axlar
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5 x 8.0 kg |
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Bottom up press - Kettlebell
· Axlar
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5 x 8.0 kg |
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Dips, banded - Gummiband
· Triceps
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7 repetitioner |
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Pushup
· Bröst
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6 repetitioner |
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Pullup hold, static - Bar
· Rygg
|
10 sekunder |
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Dips, banded - Gummiband
· Triceps
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5 repetitioner |
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Pushup
· Bröst
|
8 repetitioner |
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Pullup hold, static - Bar
· Rygg
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10 sekunder |
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Dips, banded - Gummiband
· Triceps
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6 repetitioner |
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Pushup
· Bröst
|
5 repetitioner |
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Pullup hold, static - Bar
· Rygg
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10 sekunder |
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Landmine row, one arm, from side - Skivstång
· Rygg
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10 x 10.0 kg |
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Landmine row, one arm, from side - Skivstång
· Rygg
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10 x 10.0 kg |
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Bench press - Hantlar
· Bröst
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10 x 9.0 kg |
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Tricep push downs - Cable
· Triceps
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12 x 9.0 kg |
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Powell raise - Hantel
· Axlar
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5 x 3.0 kg |
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Powell raise - Hantel
· Axlar
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5 x 3.0 kg |
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Landmine row, one arm, from side - Skivstång
· Rygg
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10 x 12.5 kg |
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Landmine row, one arm, from side - Skivstång
· Rygg
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10 x 12.5 kg |
| |  |
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Bench press - Hantlar
· Bröst
|
10 x 9.0 kg |
| |  |
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Tricep push downs - Cable
· Triceps
|
12 x 9.0 kg |
| |  |
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Powell raise - Hantel
· Axlar
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5 x 3.0 kg |
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Powell raise - Hantel
· Axlar
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5 x 3.0 kg |
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Landmine row, one arm, from side - Skivstång
· Rygg
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10 x 12.5 kg |
| |  |
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Landmine row, one arm, from side - Skivstång
· Rygg
|
10 x 12.5 kg |
| |  |
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Bench press - Hantlar
· Bröst
|
12 repetitioner |
| |  |
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Tricep push downs - Cable
· Triceps
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12 x 9.0 kg |
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Powell raise - Hantel
· Axlar
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5 x 3.0 kg |
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Powell raise - Hantel
· Axlar
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5 x 3.0 kg |
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Strict knee raises with rotation - Räcke
· Mage
|
6 repetitioner |
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Arch flutter kicks
· Mage
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25 sekunder |
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Strict knee raises with rotation - Räcke
· Mage
|
6 repetitioner |
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Arch flutter kicks
· Mage
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25 sekunder |
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