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Created by CoachBySkovlund
Updated: 17 February 2022
Samme intensitet som uge 1-4 Her må gerne presse på dag 3 feks Der er en smule mere fokus på styrke ved nogle øvelser i disse uger, frem for hypertrophy - derfor er dine reps sat ned
Dag 1 glutes focus / moderat vægt
BB Squat - -
Tempo: Langsomt på vej ned, hurtigt på vej op Brug moderat vægt - ikke alt for tungt
Start of superset
Hip thrust BB
Glutes - Barbell - Strength
Tempo: Langsomt på vej ned, hurtigt på vej op Brug moderat vægt - ikke alt for tungt --Dette er et superset--
one-leg Hip thrust bands
Glutes - Bands - Strength
End of superset
R Lunges into crusty lunge
Glutes - Dumbbell - Strength
15 reps til hver ben
Tempo: Moderat - Tips: Start med en vægt som ikke giver dig en challenge ift balancen
Start of superset
5 sets 8-9 reps Rest 60 secs 4 sets 10 reps Rest 0 secs 4 sets 15 reps Rest 60 secs 3 sets 10 reps Rest 60 secs Page 1 of 10
End of superset
Pile squat
Glutes - Kettlebell - Strength
4 sets
Tempo: moderat
Eleveted frog pump
Glutes - Bands - Strength
4 sets
reps
reps
Tempo: Langsomt på vej ned, hurtigt på vej op
Step up
Glutes - Dumbbell - Strength
3 sets
reps
10 reps hvert ben tempo: langsomt ned - moderat tempo op Brug gerne en håndvægt
Rest 0
10
secs
Rest 60
20
secs
Rest
Page 2 of 10
10
60 secs
Dag 2 - Back, bic og abs
Bent Over Barbell Row
Middle Back - Barbell - Strength
tempo: moderat
Straight pull down
Lats - Cable - Strength
Tempo: Langsomt
Cable row
Lats - Machine - Strength
Tempo: moderat
Start of superset
Bicep into shoulder press
Shoulders - Dumbbell - Strength
Hammer Curl
Biceps - Dumbbell - Stretch
Dette er et superset
End of superset
Start of superset
Push up plank
Abdominals - None - Strength
5 sets 15 reps Rest 60 secs 4 sets 12-15 reps Rest 60 secs 3 sets 15 reps Rest 60 secs 3 sets 12 reps Rest 0 secs 3 sets 12 reps Rest 60 secs 3 sets 20 reps Rest 0 secs Page 3 of 10
Alternated leg raises
Abdominals - Body Weight - Strength
Toe Touch
Abdominals - None - Strength
Abs-routine
pausetider
End of superset 3 sets 20 reps Rest 0 secs 3 sets 20 reps Rest 40 secs Page 4 of 10
-
20-40s
Dag 3 Glute focus / Heavy
BB Squat - -
Tempo: langsomt ned og hurtigt up
Leg press - -
Tempo: Langsomt ned og hurtigt op
Start of superset
RDL DB - -
Tempo: langsomt ned og hurtigt op
Dette er et tri-set ( 3 øvelser i træk)
Hip thrust bands
Glutes - Bands - Strength
b-stance Hip thrust bands
Glutes - Bands - Strength
Squeeze i toppen
End of superset
Start of superset
One-Legged Cable Kickback
Glutes - Cable - Strength
Squeeze i toppen
5 sets 8 reps Rest 60 secs 5 sets 8 reps Rest 60 secs 3 sets 15 reps Rest 0 secs 3 sets 12 reps Rest 0 secs 3 sets 15 reps Rest 60 secs
sets 10 reps Rest 0 secs Page 5 of 10
3
Hip abduction cable Glutes - Cable - Strength Dette er et superset End of superset 3 sets 15 reps Rest 60 secs Page 6 of 10
Dag 4 Shoulder, triceps og abs
Arnold press
Shoulders - Dumbbell - Strength
Tempo: Moderat
Start of superset
Lateral raises - -
Tempo: modera
Alternate front raises
Shoulders - Dumbbell - Strength
End of superset
Triceps Pushdown - Rope Attachment
Triceps - Cable - Strength
Bench Dips
Triceps - Body Weight - Strength
Læg evt en vægtskive på hoften for mere belastning
Start of superset
Push up plank
Abdominals - None - Strength
Kør dette som en cirkeltræning
4 sets 10 reps Rest 60 secs 4 sets 15 reps Rest 0 secs 4 sets 15 reps Rest 60 secs 3 sets 15 reps Rest 60 secs 3 sets 10 reps Rest 60 secs 3 sets 15 reps Rest 0 secs Page 7 of 10
Burpee -Mountain Climbers Twist -Side Abs -End of superset 3 sets 15 reps Rest 0 secs 3 sets 15 reps Rest 0 secs 3 sets 15 reps Rest 20 secs Page 8 of 10
Dag 5 Glutes focus / moderat vægt
Reverse elevated lunge
Tempo: langsomt ned og hurtigt op
Leg press - -
Narrow stance ( small fødder )
Tempo: Moderat
Start of superset
Hip thrust BB
Glutes - Barbell - Strength
Eleveted frog pump
Glutes - Bands - Strength
End of superset
Start of superset
Heel elevated quads squat
bulgarian split squat
- -
- -
-5 sets 8-10 reps Rest 60 secs 4 sets 10 reps Rest 60 secs 3 sets 12 reps Rest 0 secs 3 sets 12 reps Rest 60 secs 3 sets 15 reps Rest 0 secs 3 sets 15 reps Rest 60 secs Page 9 of 10
End of superset Hip abduction -3 sets 15 reps Rest 60 secs Page 10 of 10
