STRENGTH #10

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Warmup 1 4 MINS

1min Banded Glute Bridge
1min Banded Lateral walk
1min Band Pull apart
1min Banded Overhead Shoulder Rotation

Warmup 2 6 MINS

AMRAP

6x Empty bar Shoulder Press
8x Empty bar Kang Squats
8x Empty bar Squats with 2s pause
add weight after each round

Strength and skill

10 MINS on each Station

Station 1

Back Squat

Perform 4-4-4-4-4+ Back Squat loading every round until set 4. Use same weight in sets 4 and 5 but go for more reps on set 5. Rest 90-120sec between sets. Aim for a load 75-85% from 1 REP MAX.

Station 2

EMOM2
Dumbell Complex once each side, choose heavy weight to fit your range of motion in DB OH Squat
3 x DB single arm hang clean  – 2x DB single arm STOH – 1x DB single arm OH Squat

Station 3

AMRAP 10min
16x Abmat sit ups
8x Bicep curl
4 x HSPU