Explosive programme 1.1

Warm up programme

  • Jumping Jacks,
  • push up,
  • flap Jacks,
  • air-squat,
  • Frog jump,
  • atomic situp
  • Burpess

Superset 2rounds

20 reps of Wall runs

20 reps DB-Goodmornings

20 reps Sidesteps (3 step on each side of the coin)

25 KB-Swing

Superset 3rounds

12 reps BB-Back-squat

6 Pull ups

9 Push ups

Superset 3rounds

10 DB-single leg romaian deadlift (RDL)

10 DB-thrusters

15 V-sit ups

Finisher

50 air squat

Uge 2

10 seconds:

Two feet side to side, front and back, ali shuffle, quick touches, single leg backfront, side and side

Explode 1

Clapping push up: 10 x 3

Lying handcuff 10 x 3

Pull up 10 x 3

Explode 2

Bench press: 12 x 3 med 55% af 1RM. Fokus på speed.

Explode 3

Plyo push up 10 x 3

Dumbbelss rows 5 x 3

Standing dumbell press 5 x3

Finisher 10 set af 5 burpess og 10 push ups

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