Styrke bakside bein: (hamstring, gluteus) - Moldehallen:
Sittende lårcurl: 20.20.20.10.10.15
30kgx3, 40kgx2, 30kg
Liggende lårcurl: 20.20.10.10.15.15 23kgx2, 32kg, 34.3kg, 23kgx2
Bulgariske utfall: Hantler 16kg 10x4
Hip-thrust: 12x6 Stang 75kg
Smale beinpress: 12x6 210kg
Kick-back: 60kg 15x4
Leg press: 180kg 20x3
Utside lår: Droppsett 12x3 45kg, 40kg, 35kg x3
Liggende lårcurl: 15x5 23kg (p=30sek)
Legger: (gastrocnemius, soleus)
Stående tåhev: Droppsett 30kg, 20kg, 10kg 10x3
Sittende tåhev: 27.5kg 15x5
Mage:
Abdominal crunch: 25kg 20x3
Total abdominal crunch: 55kg 20x4
Liggende magehev: 15x4
Magecrunch cabelcross: 17.5kg 15x6 (P=30sek)
Sideplanke slynge: 1min x3
Planke 2min
Hang-up: 11+10+10+10+9
