{"id":1319,"date":"2024-02-06T23:00:00","date_gmt":"2024-02-06T23:00:00","guid":{"rendered":"http:\/\/station28.dk\/index.php\/2024\/02\/06\/funktionel-traening-wed-feb-14\/"},"modified":"2024-02-06T23:00:00","modified_gmt":"2024-02-06T23:00:00","slug":"funktionel-traening-wed-feb-14","status":"publish","type":"post","link":"http:\/\/station28.dk\/index.php\/2024\/02\/06\/funktionel-traening-wed-feb-14\/","title":{"rendered":"Funktionel Tr\u00e6ning – Wed, Feb 14"},"content":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning<\/h2>\n

<\/p>\n

Opvarmning (No Measure)<\/h3>\n

1 set of:
\n
60 sek ea Couch stretch with OH reach https:\/\/youtu.be\/30U_ZtfoCKo<\/a>
\n
60 sek ea Glute box stretch with forward reach https:\/\/youtu.be\/fCpcNfSh66o<\/a>
\n
60 sek ea Hamstring stretch with forward reach https:\/\/youtu.be\/x8fiLlHa7OU<\/a><\/p>\n

+
\n
1 set of:
\n
10ea KOT Split Squats
\n
10ea Banded Adduction
\n
20 Bent Leg Calf Raise
\n
20 Tibialis Raise<\/p>\n

+<\/p>\n

4 min til at varme op til start v\u00e6gt i BS<\/em><\/em><\/em><\/p>\n

Back Squat<\/h3>\n

<\/em><\/em>Every 3 min x 6 sets
\n
2 Back Squat @30X1
\n
11 DB Glute Bridge @20X1<\/p>\n

Set 1-3: 80% of 1RM
\n
Set 4-6: 85% of 1RM<\/p>\n

*de f\u00f8rste 2 set Glute Bridge kan ses som opvarmnings set, de sidste 4 skal v\u00e6re TUNGE.
\n
**m\u00e5let for de 4 uger i Glute bridge er at k\u00f8re med samme v\u00e6gt hver uge, men 1 gentaglese mere. s\u00e5 10 i uge 1, 11 i uge 2 osv.<\/em><\/p>\n

Gymnastic Conditioning (No Measure)<\/h3>\n

EMOM x 20 min
\n
1: 6 Strict Pull Ups or 8-12 Body Row
\n
2: 12 DB Alt. Strict Press
\n
3: 12 BB Curls @20X1
\n
4: 12 Diamond Push Ups @20X1
\n
5: 12 Banded Sit Ups @20X0<\/em><\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Station 28 – Funktionel Tr\u00e6ning Opvarmning (No Measure) 1 set of: 60 sek ea Couch stretch with OH reach https:\/\/youtu.be\/30U_ZtfoCKo 60 sek ea Glute box stretch with forward reach https:\/\/youtu.be\/fCpcNfSh66o 60 sek ea Hamstring stretch with forward reach https:\/\/youtu.be\/x8fiLlHa7OU + 1 set of: 10ea KOT Split Squats 10ea Banded Adduction 20 Bent Leg Calf Raise […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1319","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1319","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/comments?post=1319"}],"version-history":[{"count":0,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/posts\/1319\/revisions"}],"wp:attachment":[{"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/media?parent=1319"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/categories?post=1319"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/station28.dk\/index.php\/wp-json\/wp\/v2\/tags?post=1319"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}