Running strength programme Week 2

Uge 2
Exercise Note
20 x kettlebell swing Focus warm-up
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
Each side, shift direction
20 x kettlebell swing
 20 x Low row (standing in a squat position).  do not twisting
Each side, shift direction
20 x Shoulder mobilitet with KB
Each side, shift direction
20 x shoulder mobility and a diagonal squat with KB
Each side, shift direction
20 x vertical punch with a shift in the hip and pivoting the feet
Shift direction
20 x horizontal punch with a shift in the hip and pivoting the feet
shift direction
15 slingshot in each direction
shift direction
20 x squat + shoulder press  x
shift direction.
20 x Low row (standing in a squat position).
10 push ups
30 sec KB swing
10 x push up one hand on the kettlebell
15 slingshot in each direction
Row and twist  have a small bending knee
Shift direction

20 x KB swing

30 sec. one foot slingshot Each foot, each direction