Julkaistu:

Ke 6.1

a) Skill 20min

  • RMU/BMU

b) Scapular control&strength exercises, 8-12 reps / movement (for both sides if 1-handed)
2-3 rounds, for 15 min, @own pace

  1. scap. elevations @2xDB/KB (”olankohautus”)
  2. scap. Dips @2xKB or boxes or rings
  3. scap. Ring row
  4. scap. Push up
  5. scap. Side ring pull
  6. scap. Side push leaning against a wall
  7. scap. Single hand Press @KB/DB
  8. scap. Pull-up

Focus on quality

c) Tabata, 8x 20s work / 10s off

  • DU

d) After workout 15-30 min easy aerobic exercise: run / bike / etc.