Tirsdag 2/12 Program 01 Styrkepas 07
Old Man Squat Progression: 5 hinges, 5 hinges+drop, 5 hinges+drop+raise chest, 5 hinges+drop+raise chest+squat 5 Narrow Squats+sit Rack
Candlestick Rolls 5x5kg, 5(3)x2.5kg, 5(3)x1.25kg, 5(0)xBW
A1: Narrow Squat 2x10x10kg
A2: Nat Knee Extentions 2x10
A3: Dragon Squats 2x10
A4: Inside Squats 2x10
1hr Moobilitetsarbjede mod split
6 min / 5 runder á 5x5kg KB snatches + 3 band pullups
6 min / 3 runder á 10x10kg wall balls + 10 pushups(negative til sidst)
Torsdag 4/12 Program 01 Mobilitetspas 08
Posterior Hip Stretch 60sec
Froggy Stretch 60sec
Backline Stretch 60sec
A1: Super Couch Progression 3x60sec+10 dynamiske vip
A2: Stride stance good mornings 3x10x10kg+10sec hold på sidste rep
R:60
B1: Loaded Pigeon 3x10+10sec hold på sidste rep
B2: Internal Rotation 3x10+10sec hold på sidste rep
R:60
1hr Movement Class - locomotion ala lunge - knee stab - roll & lizard walk
Butterfly 3x15x15kg+15sec hold på sidste rep
C1: Passiv Squat 3x180sec
C2: Duckwalk 3xfailure
R:60
D1: Pendlay Rows 10x50-52.5-55-57.5-50
D2: CG Bench 5x60-75-82.5-87.5
E1: Negative Chinups 3x3
E2: Negative Dips 3x3
Fredag 5/12 Program 01 Styrkepas 08
Old Man Squat Progression: 5 hinges, 5 hinges+drop, 5 hinges+drop+raise chest, 5 hinges+drop+raise chest+squat 5 Narrow Squats+sit Rack
Candlestick Rolls 5x5kg, 5(4)x2.5kg, 5(2)x1.25kg, 5(0)xBW
A1: Narrow Squat 3x10x15kg
A2: Nat Knee Extentions 3x10
A3: Dragon Squats 3x10
A4: Inside Squats 3x10
R:60
B1: Split Squat 2x10x20, 1x10x30
B2: Harop Curls 3x10
R:120
C1: Stepup Progression 3x10
C2: RDL 3x10x60
R:90
4 sæt Handstand
Lørdag 6/12 Program 01 Mobilitetspas 09
Posterior Hip Stretch 60sec
Froggy Stretch 60sec
Backline Stretch 60sec
A1: Super Couch Progression 3x60sec+10 dynamiske vip
A2: Stride stance good mornings 3x10+10sec hold på sidste rep
R:60
B1: Loaded Pigeon 3x10+10sec hold på sidste rep
B2: Internal Rotation 3x10+10sec hold på sidste rep
R:60