GymTV – The Unit

Movement Prep

2 varv

Barefoot Ankle Series 2 varv

Hip Airplane 2×5/ben

Adductor Rockback 2×8

Reactive Pogo Snapdowns 2×5

Styrka

Front Rack Walking Lunges

3×6/ben @RIR 2 – vila 90 sek

Single Leg Romanian Deadlift

3×6/ben @RIR 2 – vila 90 sek

Robusthet + Fot

Copenhagen Plank 3×30 sek

Tåbrygga • Gummibandshopp • ISO Hold

Reaktiv Plyometri

🏒 Hockey

Single Leg Drop → Stick → Reactive Bound 3×3/ben

Depth Drop → Lateral Bound 3×3/sida

Continuous Bounds 3×5/ben

French Contrast 2.0

3 kontrastvarv – maximal kvalitet, full vila 3 min

A1 – Trap Bar Deadlift

3×3 @RPE 8–9 · vila 20 sek

A2 – Band Resisted Broad Jump

3×3 vila 20 sek

A3 – Reactive Hurdle Hop

3×3 vila 20 sek

A4 – Band Assisted Vertical Jump

3×3 vila 3 min mellan varv

⭐ Maximal kvalitet i varje insats. Full vila mellan varven. Fokus på explosiv intent i alla moment.

Repeat Sprint Ability

Assault Bike

Sprintar

2 set × 8 8 sek arbete / 24 sek vila

Vila mellan set 4 min

Elitprotokoll

Måndag

Fokus denna session: Explosiv kraft, reaktiv förmåga och neuromuskulär aktivering. Utför alla rörelser med maximal intent.

Reaktiv Plyometri

🏀 Basket

Drop Jump → Vertical Jump 3×3

Single Leg Drop → Stick → Vertical Hop 3×3/ben

Continuous Bounds 3×5/ben

TRAIN SMARTER.
PERFORM STRONGER.