Dag 4: Mage & Forside bein
Oppvarming roing: 500m x4
Lårstrekk bena samlet: 30kg 20.20.20.15.15 + 90sek arbeid 20/15kg x2
Bulgarsk utfall: 16kg 15x3
Hip-thrust: 72.5kg 10x10
Kabelcross glutes tau: 23.73kgx20 15x3 40.91kg
Sideliggende ettbenspress: 12x4 90kg, 100kg
Beinpress smalt: 160kg 20x6
Rygghev: 15kg 12x4
Kick-back, et beins: 55kg 12x3, kortreps 40kg 20x3
Innside lår: 20.20.20 55kg
Utside lår: 20.20.20 Droppsett 65kg, 55kg, 45kg 15x3
Mage:
Hengende magecrunch: 15x4
Crunch i slynge: 15x4
Sittende mage crunch: 55kgx25, 15x4 65kg +50kgx50
(1) Knestående magecrunch: 15x4 60kg, 65kg
(2) Sideplanke: 15x4
Nedtrapping elipsemaskin 10min
Level: nivå 8
Distanse: 1.50km
