ONSDAG
A.
Basic Core Warmup 10 min
10 bird dogs til hver side https://www.youtube.com/watch?v=dDMvch2Z9yY
20 sec star side plan til hver side https://www.youtube.com/watch?v=5oB44pBFIVE
10 oak tree stepouts til hver side https://www.youtube.com/watch?v=i4RTraXks0k
10 banded lat pulldows https://www.youtube.com/watch?v=Rsw9rNCvnZo
B.
Lower Back Stability WOD (20 minutter)
8 Barbell Goodmornings tempo: 3132
8 Hip thrusts med eller uden vægtstang med 2 sec hold i toppen (tjek video 5:31 https://www.youtube.com/watch?v=tl6xvm4-Qk0)
30-345 sec chinese plank https://www.youtube.com/watch?v=5iTRdDBfFTo
C.
Tabata core finisher
6 minutters arbejde, 20 sec på/10 sec pause, skift imellem de to øvelser
Flutter kicks https://www.youtube.com/watch?v=9FGilxCbdz8
Arch Ups https://www.youtube.com/watch?v=dMirQ7T3adU
TORSDAG
A.
Basic Core Warmup 10 min
10 bird dogs til hver side https://www.youtube.com/watch?v=dDMvch2Z9yY
20 sec star side plank til hver side https://www.youtube.com/watch?v=5oB44pBFIVE
20-30 sekunders TRX Plank https://www.youtube.com/watch?v=ZxGD_RfUfGk
10-15 Ring Body Saws https://www.youtube.com/watch?v=R8QwySflzLQ
B.
For kvalitet i 20 minutter
30 sekunders stående TRX Planke https://www.youtube.com/watch?v=Qk_evWl26OE
10 TRX Hamstring Curls https://www.youtube.com/watch?v=y1UQBdzrSPA
10 TRX Pikes https://www.youtube.com/watch?v=xk4FBzaUFE4
10 Oak Tree Stepouts https://www.youtube.com/watch?v=XB1r35BHBy0
20 Band Resisted Dead Bugs https://www.youtube.com/watch?v=nha5Hz5_SOs
10 Dumbell Side planks til hver side https://www.youtube.com/watch?v=eos77-f7Ifo
SØNDAG
A.
12 minutters arbejde for kvalitet
10+10 Banded Oak TreeStep Outs https://www.youtube.com/watch?v=r2D_WEe5SfU
10 Ring Body Saw https://www.youtube.com/watch?v=EqGVH1qHzwU
15+15 sek ring side plank https://www.youtube.com/watch?v=PQ3Vz8fp73k
Kan skaleres til almindelig sideplanke eller “star side plank”
20 kettlebell dead bug https://www.youtube.com/watch?v=pXcG0IH2Nkg
B.
Strength circle 10 min.
20+20m Farmer Walk AHAB
15 Reverse Crunches https://www.youtube.com/watch?v=Q5Z7MTblpkg
10+10 Clamshell Sideplanks https://www.youtube.com/watch?v=Jpy5PZTFVYw
30 sexc hollow body hold eller hollow rocks
