A:
Exercise: Static pull up
Grip: Supinated
Position: Top
Sets, reps, time & distance: 10 sets of 10 seconds
Rest: 90 seconds
Mobility: Iron cross x 10
1:7.5 - 2:8.75 - 3:10 - 4:11.25 - 5:12.5 - 6:12.75 - 7:15 - 8:16.25 - 9:17.5 - 10:18.75
Finishing notes: Deload
B:
Exercise: Farmers walk
Grip: Plate smash
Sets, reps, time & distance: 10 sets of 5 & 5
Rest: 60 seconds
Mobilty: Glute, It band & piriformis x 30 seconds
1-5:One Fat 10kg plate & one thin 5kg plate each hand x 2 trips.
6-10:Three thin 5kg plates each hand x 1 trip.
Finishing notes: One trip equals approximately 18 steps
C:
Exercise: Turkish get up to single leg balance
Sets, reps, time & distance: 7 sets of 1 rep each side & 10s balance
Focus: Getting off the ground
Rest: 60 seconds
Mobility: Lying Quad stretch x 30s
1:12 - 2:12 - 3:12 - 4:12 - 5:12 - 6:12 - 7:12
D:
Exercise: Static hip adduction
Position: Fully adducted, straight & feet together
Set & time: 10 sets of 10 seconds
Mobility: Neck roll x 10
1:61 - 2:68 - 3:75 - 4:81 - 5:88 - 6:95 - 7:102 - 8:109 - 9:109 - 10:109
Finishing notes: Min højre glute medius fyrer ikke som den skal, hvilket viser sig når jeg f.eks squatter. Øvelsen her er primært for at få gang i GM, hvilket den gør og som kan mærkes efterfølgende når jeg squatter.
E:
Exercise: Alternating static hamstring curls
Position: Prone & Fully bend
Sets, reps, time & distance: 10 sets og 10 seconds
Rest: 60 seconds
Mobility: Baglænds kolbøtter x 6
1:13 - 2:20 - 3:27 - 4:27 - 5:20 - 6:20 - 7:20 - 8:20 - 9:20 - 10:20
Finishing notes: prøver ihærdigt at undgå lumbar flexion
F:
Exercise: Turkish get up 2'nd round
Sets, reps, time & distance: 4 sets of 1 rep each side
Focus: Getting off the ground
Rest: 60 seconds
1:20 - 2:24 - 3:28 - 4:28
Finishing notes: Får ikke stabiliseret 28'erne ordenligt i skulder soklen på venstre side.
G:
Exercise: Treadmill
Speed: 5kmt
Sets, reps, time & distance: 10 & 5 min
Elevation: 10 degrees
1-10 min10kb sandbag on the back/neck
10-15 min:10kg sandbag in front, zercher style
H:
Exercise: Semi scap retraction rows
Grip: triangle
Position: Straight arms & fully retracted
Sets, reps & time: 5 sets of straight arms scap rows held for 10 seconds followed by 1 full rep with 10 second hold
Rest: 60-90 seconds
Mobility: Spiderman hip flexor stretch x 30 seconds
1:27 - 2:27 - 3:27 - 4:27 - 5:27
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