Running strength programme Week 1

Uge 1
Exercise Note
20 x KB Squat Focus warm-up
10 x KB Squat: From POS1 to opposite foot POS1=KB on shoulder
Shift direction
10 x KB Squat: From POS2 to POS1 to opposite foot POS2=Hold KB in a shoulder press
Shift direction
30 sec. Kettlebell swing
15 sec. one foot slingshot Each foot, each direction
30 sec. Kettlebell swing
15 sec. one foot slingshot Each foot, each direction
20 x turn and horisontal punch Pivoting with our leg
Shift direction
20 x turn and high punch
Shift direction
10 x armswing to POS1 and squat
Shift direction
15 sec. one foot slingshot Each foot, each direction
30 sec. Kettlebell swing
10 x push up with one hand on a KB
30 sec. Kettlebell swing
10 x push up with one hand on a KB
10 x one foot balance – make a ipsilateral movement by touching opposite foot and come back and reach your arm against the ceiling
Shift direction
30 sec. Lateral kettlebell swing Push the hips forward
Shift direction
30 sec. Kettlebell swing
Shift direction
10 x contralateral lunges with a KB from POS1 reaching opposite foot
Shift direction
30 sec. one foot slingshot Each foot, each direction

Running strength programme Week 2

Uge 2
Exercise Note
20 x Focus warm-up
Shift direction
20 x kettlebell swing
Shift direction
30 sec. Kettlebell swing
10 seconds one leg balance holding a KB straight in the other hand.

10 second

10 second one leg balance holding a KB in the other hand meanwhile press the KB straight up in the air and hold.

dont drop your hip
the other foot.
20. Low row (standing in a squat position). do not twisting
Each side, shift direction
20 x turn a KB around our head and bring it back down.
Shift direction
Shift direction
20 x Punch up with a shift in the hip and pivoting the feet. Carry the KB in POS1.
shift direction
20 x squat with a KB in our hand. Pop it up from POS1 to the floor and up again.
shift direction
20 slingshot  x
shift direction.
Overhead shoulderpress, coming from a squat position Be sure you can have a good grib around the KB
20 x rows in a squat position
Shift direction
10 x push up one hand on the kettlebell
Shift direction
Row and twist  have a small bending knee
Shift direction

20 x KB swing

30 sec. one foot slingshot Each foot, each direction

 

Other related running strength’s videoes:

Plank exercise / Static bench / Front bridge

Lower Limb exercises

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