Station 28 – Funktionel Træning
Warm Up (Back Squat) (No Measure)
2 Sets
20 Bent Leg Calf Raise
20 Tibialis Raise
15ea Poliquen Step Down
10 KOT Split Squat
10 Banded Goodmornings
Back Squat Warm Up Sets:
Every 90 sek x 3 sets
8-5-3 Back Squat @21X1
*øg vægt hver set
Back Squat
Every 2:30 min x 5 Sets of each
1: X Back Squat @20X1
2: 8ea SA DB Row @20X1
Back Squat:
Set 1: 10 rep @ 67,5%
Set 2: 8 rep @ 72,5%
Set 3: 6 rep @ 77,5%
Set 4: 4 rep @ 82,5%
Set 5: 2 rep @ 87,5%
SA DB Rows:
Tungere end sidste uge / rir 2-3 alle set
Functional Bodybuilding (3 Rounds for weight)
Every 90 sek x 3 Sets of each
1: 8ea SL RDL @20X1
2: 16 Alt DB SA Bench Press @20X1
3: 16 Alt DB Curls @20X1
*Tungere end sidste uge
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