Styrkeövningar utförda under passet.
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Mobility - 90/90 up on knees
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 8 repetitioner |
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Mobility - Crab hold + back & forth
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5 repetitioner |
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Mobility - Kosack squat
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6 repetitioner |
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KB arm bar - Kettlebell
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5 x 8.0 kg |
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KB arm bar - Kettlebell
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5 x 8.0 kg |
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Scapular angels - Resistance band
· Axlar
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6 repetitioner |
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Broad jump + vertical jump
·
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4 repetitioner |
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Mobility - 90/90 up on knees
·
|
8 repetitioner |
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|
Mobility - Crab hold + back & forth
·
|
5 repetitioner |
| | |
|
Mobility - Kosack squat
·
|
6 repetitioner |
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KB arm bar - Kettlebell
·
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5 x 8.0 kg |
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KB arm bar - Kettlebell
·
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5 x 8.0 kg |
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Scapular angels - Resistance band
· Axlar
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6 repetitioner |
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Broad jump + vertical jump
·
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4 repetitioner |
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Box squat, low - Stång
· Ben
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4 x 60.0 kg |
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Reversed Nordic
· Ben
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6 repetitioner |
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Plank, move kettlebell
· Mage
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14 repetitioner |
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Box squat, low - Stång
· Ben
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4 x 60.0 kg |
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Reversed Nordic
· Ben
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6 repetitioner |
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Plank, move kettlebell
· Mage
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14 x 12.0 kg |
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Box squat, low - Stång
· Ben
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4 x 65.0 kg |
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Reversed Nordic
· Ben
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6 x 6.0 kg |
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Plank, move kettlebell
· Mage
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14 repetitioner |
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Bench press - Barbell
· Bröst
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4 x 45.0 kg |
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Bulgarian + one legged deadlift on bench
· Ben
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6 x 16.0 kg |
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Bulgarian + one legged deadlift on bench
· Ben
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6 x 16.0 kg |
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Windmill slam - Medball
· Mage
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20 x 10.0 kg |
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Bench press - Barbell
· Bröst
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6 x 40.0 kg |
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Bulgarian + one legged deadlift on bench
· Ben
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6 x 16.0 kg |
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Bulgarian + one legged deadlift on bench
· Ben
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6 x 16.0 kg |
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Windmill slam - Medball
· Mage
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20 x 10.0 kg |
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Bench press - Barbell
· Bröst
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7 repetitioner |
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Bulgarian + one legged deadlift on bench
· Ben
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6 x 16.0 kg |
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Bulgarian + one legged deadlift on bench
· Ben
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6 x 16.0 kg |
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Windmill slam - Medball
· Mage
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20 x 10.0 kg |
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Row, one arm, with KB and resistance band
· Rygg
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8 x 12.0 kg |
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Row, one arm, with KB and resistance band
· Rygg
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8 x 12.0 kg |
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Lat pullover - Hantel
· Rygg
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12 x 12.0 kg |
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Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Ben
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8 x 20.0 kg |
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Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Ben
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8 x 20.0 kg |
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Row, one arm, with KB and resistance band
· Rygg
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8 x 12.0 kg |
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Row, one arm, with KB and resistance band
· Rygg
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8 x 12.0 kg |
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Lat pullover - Hantel
· Rygg
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12 x 12.0 kg |
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Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Ben
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8 x 20.0 kg |
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Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Ben
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8 x 20.0 kg |
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Row, one arm, with KB and resistance band
· Rygg
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10 x 12.0 kg |
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Row, one arm, with KB and resistance band
· Rygg
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10 x 12.0 kg |
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Lat pullover - Hantel
· Rygg
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10 x 15.0 kg |
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Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Ben
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8 x 20.0 kg |
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Lunges, reversed, eccentric, unilateral, back rack- Barbell
· Ben
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8 x 20.0 kg |
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