{"id":1812,"date":"2016-01-17T12:52:55","date_gmt":"2016-01-17T12:52:55","guid":{"rendered":"https:\/\/andreasphysioblog.com\/?p=1812"},"modified":"2021-05-21T09:10:15","modified_gmt":"2021-05-21T09:10:15","slug":"running-strength-week-2","status":"publish","type":"post","link":"https:\/\/andreasphysioblog.com\/?p=1812","title":{"rendered":"Running strength week 2"},"content":{"rendered":"<header class=\"entry-header\">\n<h1 class=\"entry-title\">Running strength week\u00a02<\/h1>\n<\/header>\n<div class=\"entry-body\">\n<div class=\"entry-content\">\n<p><strong>Running strength programme Week 2<\/strong><\/p>\n<table dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<colgroup>\n<col width=\"338\" \/>\n<col width=\"100\" \/><\/colgroup>\n<tbody>\n<tr>\n<td>Uge 2<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Exercise<\/td>\n<td>Note<\/td>\n<\/tr>\n<tr>\n<td>20 x kettlebell swing<\/td>\n<td>Focus warm-up<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>10 seconds one leg balance holding a KB straight in the other hand.<\/p>\n<p>10 second<\/p>\n<p>10 second one leg balance holding a KB in the other hand meanwhile press the KB straight up in the air and hold.<\/td>\n<td>dont drop your hip<\/td>\n<\/tr>\n<tr>\n<td>Each side, shift direction<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>20 x kettlebell swing<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>\u00a020 x Low row (standing in a squat position).<\/td>\n<td>\u00a0do not twisting<\/td>\n<\/tr>\n<tr>\n<td>Each side, shift direction<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>20 x\u00a0Shoulder mobilitet with KB<br \/>\nEach side, shift direction<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>20 x shoulder mobility and a diagonal squat with KB<br \/>\nEach side, shift direction<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>20 x vertical punch with a shift in the hip and pivoting the feet<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>Shift direction<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>20 x horizontal punch with a shift in the hip and pivoting the feet<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>shift direction<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>15 slingshot in each direction<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>shift direction<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>20 x squat + shoulder press<\/td>\n<td>\u00a0x<\/td>\n<\/tr>\n<tr>\n<td>shift direction.<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>20 x Low row (standing in a squat position).<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>10 push ups<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>30 sec KB swing<\/td>\n<td>\u2013<\/td>\n<\/tr>\n<tr>\n<td>10 x push up one hand on the kettlebell<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>15 slingshot in each direction<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>Row and twist<\/td>\n<td>\u00a0have a small bending knee<\/td>\n<\/tr>\n<tr>\n<td>Shift direction<\/p>\n<p>20 x KB swing<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>30 sec. one foot slingshot<\/td>\n<td>Each foot, each direction<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\"><iframe class=\"youtube-player\" src=\"https:\/\/www.youtube.com\/embed\/Esz4Sgn5NBk?version=3&amp;rel=1&amp;showsearch=0&amp;showinfo=1&amp;iv_load_policy=1&amp;fs=1&amp;hl=en&amp;autohide=2&amp;wmode=transparent\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation\" allowfullscreen=\"allowfullscreen\" data-ratio=\"0.5636363636363636\" data-width=\"825\" data-height=\"465\" data-mce-fragment=\"1\"><\/iframe><\/span><\/div>\n<div id=\"jp-post-flair\" class=\"sharedaddy sd-like-enabled sd-sharing-enabled\">\n<div class=\"sharedaddy sd-sharing-enabled\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Running strength week\u00a02 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 \u2013 20 x kettlebell swing \u00a020 x Low row (standing in a squat position). \u00a0do not twisting Each side, shift direction \u2013 20 x\u00a0Shoulder mobilitet with KB Each side, shift direction \u2013 20 x shoulder mobility and a diagonal squat with KB Each side, shift direction \u2013 20 x vertical punch with a shift in the hip and pivoting the feet \u2013 Shift direction \u2013 20 x horizontal punch with a shift in the hip and pivoting the feet \u2013 shift direction \u2013 15 slingshot in each direction \u2013 shift direction \u2013 20 x squat + shoulder press \u00a0x shift direction. 20 x Low row (standing in a squat position). 10 push ups 30 sec KB swing \u2013 10 x push up one hand on the kettlebell 15 slingshot in each direction Row and twist \u00a0have a small bending knee Shift direction 20 x KB swing 30 sec. one foot slingshot Each foot, each direction 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