Dagens program til din træning
30 sec Pigeon stretch (each leg)
5+5 Single leg glute bridge
10 x Scapula pull ups
6-8 x Kip swings
4 x Walkouts with toe tap
6 x Ring rows
A) Pull ups
4 sets of 5 reps pull ups w. 4 sec down
Rest as needed
b) Back Squat
4 sets of 4 reps Back Squat
Rest 2-3 min between sets
Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
Then
With 65 % of the weight do:
3 sets of 8 reps Back Squats w. 2 sec in the bottom of your squat
Rest 1-2 min between sets
3 min on/1 min off x 4
6 Overhead squats @25/40 Intermediate: @35/50
12 V-ups
14/18 cal Row
ME Burpees over rower
Comment: Use a band if necessary or do weighted pull ups if possible.