- Easy run, 50 minutes
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.
- 15 minutes warm-up
- 10 x 1 minute fast pace
- 1 minute easy jog between each
- 15 minutes cool-down
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.
- Easy run, 50 minutes
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.
- Easy run, 50 minutes
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.
- Easy run, 50 minutes
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.
The Cooper test provides a good indication of your aerobic endurance
and is a useful tool for tracking progress over time. For optimal results,
you should perform the test under similar conditions each time,
such as temperature, time of day, and running segment.
Ideally, find a 400-meter running track for the most accurate results.
The objective is to cover as much distance as possible.
Measure the distance you were able to run and make a note of it.
Compare it with previous results to track progress.
- 15 minutes warm-up.
- Run as far as you can for 12 minutes.
Sit-and-Reach Test
This is a simple test to monitor your flexibility over time. Remember to lightly warm up before each test and conduct the test under similar conditions each time for the most accurate results. You will need a flat floor and a measuring tape.
- 15 minutes warm-up.
- Sit on the floor with your legs together and straight out in front of you.
- Lean forward gently without bending your knees, and stretch your hands as far as possible along the measuring tape.
- Measure the distance to where your fingertips reach. Compare the measurement with previous measurements to track progress in your flexibility.
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.
- 15 minutes warm-up
- 10 x 1 minute fast pace
- 1 minute easy jog between each
- 15 minutes cool-down
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.
- 15 minutes warm-up
- 5 x 2 minute fast pace
- 2 minute easy jog between each
- 15 minutes cool-down
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.
- 15 minutes warm-up
- 20 minutes of increasing pace
- Start slowly, gradually increase the pace, max pace towards the end
- 15 minutes cool-down
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.
- Easy run, 50 minutes
Set: 2, Reps: 10
Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.
Shoulder mobility with resistance band
Set: 2, Reps: 10
Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.
Squat to stand
Set: 2, Reps: 10
Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.
Spiderman with rotation
Set: 2, Reps: 10
Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.
Standing Y-pull with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.
Lunge forward with rotation
Set: 3, Reps: 15
Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.
Straight back lift
Set: 3, Reps: 15
Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.
Standing rotation with resistance band
Set: 3, Reps: 15
Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.
Seated rowing
Set: 3, Reps: 10
Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.