Lyske øvelser modul 1 (Aspetar Protocol)

  • Module 1: Adductor Squeeze Straight Legs: Squeeze strong 10 x 30 sekunder (moderat smerte er tilladt)
  • Module 1: Adductor Squeeze 45 degrees: Squeeze strong 10 x 30 sekunder (moderat smerte er tilladt)
  • Module 1: Folding Knife Sit-up: 5 set af 10 reps.
  • Module 1: Glider: 5 times x 1 minute each leg
  • Module 1: Sit-ups (straight and oblique): 5 set of 10 in each direction
  • Module 1: Wobble Board: perform for 5 minutes

Lyske øvelser modul 2 (Aspetar Protocol)

  • Module 2: Abduction and Adduction in Sidelying: 5 set of 10 reps each side
  • Module 2: Single Leg Back Bridges: 5 set of 10 reps each side
  • Module 2: Abduction and Adduction with Elastic/Theraband: 5 set of 10 reps each side
  • Module 2: Sit-ups (straight and oblique) 5 set of 10 reps each direction
  • Module 2: Running man (original Cross Country Ski Exercise) 5 set of 20 reps each direction
  • Module 2: Running man (original Cross Country Ski Exercise) 5 set of 20 reps each direction
  • Module 2: Side lunges
  • Module 2: Wobble Board: perform for 5 minutes

Hip mobility

general strength training