{"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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","om_disable_all_campaigns":false,"_surecart_dashboard_logo_width":"180px","_surecart_dashboard_show_logo":true,"_surecart_dashboard_navigation_orders":true,"_surecart_dashboard_navigation_invoices":true,"_surecart_dashboard_navigation_subscriptions":true,"_surecart_dashboard_navigation_downloads":true,"_surecart_dashboard_navigation_billing":true,"_surecart_dashboard_navigation_account":true,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[261,193,13],"tags":[186,277,185],"class_list":["post-1812","post","type-post","status-publish","format-standard","hentry","category-exercise","category-running","category-training","tag-exercise","tag-kettlebell","tag-running"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/1812","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1812"}],"version-history":[{"count":2,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/1812\/revisions"}],"predecessor-version":[{"id":1817,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=\/wp\/v2\/posts\/1812\/revisions\/1817"}],"wp:attachment":[{"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1812"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1812"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/andreasphysioblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}