Styrkeövningar utförda under passet.
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Mobility - Thoracic rotation, sidelying
·
|
 8 repetitioner |
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Mobility - Thoracic rotation, sidelying
·
|
8 repetitioner |
| | |
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Pull aparts - Gummiband
· Axlar
|
10 repetitioner |
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Mobility - Kang squat
·
|
8 repetitioner |
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Jefferson curl - Kettlebell
· Rygg
|
8 x 12.0 kg |
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Broad jump + vertical jump
·
|
4 repetitioner |
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Mobility - Thoracic rotation, sidelying
·
|
8 repetitioner |
| | |
|
Mobility - Thoracic rotation, sidelying
·
|
8 repetitioner |
| | |
|
Pull aparts - Gummiband
· Axlar
|
10 repetitioner |
| | |
|
Mobility - Kang squat
·
|
8 repetitioner |
| | |
|
Jefferson curl - Kettlebell
· Rygg
|
8 x 12.0 kg |
| | |
|
Broad jump + vertical jump
·
|
4 repetitioner |
| | |
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Back squat - Skivstång
· Ben
|
3 x 40.0 kg |
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Box jump
· Ben
|
5 repetitioner |
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Ring row, one arm - Rings/ TRX
· Rygg
|
6 repetitioner |
| | |
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Ring row, one arm - Rings/ TRX
· Rygg
|
6 repetitioner |
| | |
|
Back squat - Skivstång
· Ben
|
3 x 40.0 kg |
| | |
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Box jump
· Ben
|
6 repetitioner |
| | |
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Ring row, one arm - Rings/ TRX
· Rygg
|
6 repetitioner |
| | |
|
Ring row, one arm - Rings/ TRX
· Rygg
|
6 repetitioner |
| | |
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Back squat - Skivstång
· Ben
|
3 x 40.0 kg |
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Box jump
· Ben
|
5 repetitioner |
| | |
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Ring row, one arm - Rings/ TRX
· Rygg
|
7 repetitioner |
| | |
|
Ring row, one arm - Rings/ TRX
· Rygg
|
7 repetitioner |
| | |
|
Box step ups, alternating, front rack - Barbell
· Ben
|
16 x 15.0 kg |
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Sissy squat
· Ben
|
5 repetitioner |
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Bench press, narrow grip - Barbell
· Bröst
|
6 x 25.0 kg |
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Box step ups, alternating, front rack - Barbell
· Ben
|
16 x 15.0 kg |
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Sissy squat
· Ben
|
5 repetitioner |
| | |
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Bench press, narrow grip - Barbell
· Bröst
|
6 x 25.0 kg |
| | |
|
Box step ups, alternating, front rack - Barbell
· Ben
|
16 x 15.0 kg |
| | |
|
Sissy squat
· Ben
|
5 repetitioner |
| | |
|
Bench press, narrow grip - Barbell
· Bröst
|
6 x 25.0 kg |
| | |
|
Hamstring curls on rower / swissball ...
· Övrigt
|
 30 sekunder |
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Crunch on rower / swissball
· Mage
|
30 sekunder |
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Skull crusher - Hantel
· Triceps
|
30 sekunder |
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Eagle row - Hantlar
· Axlar
|
30 sekunder |
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|
Hamstring curls on rower / swissball ...
· Övrigt
|
30 sekunder |
| | |
|
Crunch on rower / swissball
· Mage
|
30 sekunder |
| | |
|
Skull crusher - Hantel
· Triceps
|
30 sekunder |
| | |
|
Hamstring curls on rower / swissball ...
· Övrigt
|
30 sekunder |
| | |
|
Crunch on rower / swissball
· Mage
|
30 sekunder |
| | |
|
Skull crusher - Hantel
· Triceps
|
30 sekunder |
| | |
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Eagle row - Hantlar
· Axlar
|
30 sekunder |
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