Condition
Unlimited: Cycling. Swimming. Running.
Stretching
10 minutes of each training session
Sit on a chair with your arms stretched out behind your back and your hands together. Immediately lift your arms backwards and upwards so that the front of your shoulders become increasingly stretched. Hold the stretch for 20 seconds. Relax for 20 seconds.
Sit on a chair. Place your left hand on the right side of your head while your right hand holds onto the chair seat. Pull your head slowly to the left and hold back with your right arm so that the right side of your neck is increasingly stretched. Pull your head in different directions (forwards/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the opposite side.
Stand in a door frame or similar. Bring your arm slightly backwards and hold your hand against the door frame. Press your arms against the frame so that there is an increasing stretch on the front of your shoulders. Hold the stretch for 20 seconds and then move your arm up and down the door frame and repeat the stretch so that different parts of the muscles are stretched.
Stand with your training arm in front of your body. With your opposite hand, press behind your elbow on the training arm so that your elbow is pressed against the opposite shoulder, causing an increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Strength
50 minutes of each training session
‘Push-ups’. Lie on your stomach with your hands under your shoulders with your fingers pointing forwards. Stretch your arms so that your torso and pelvis are lifted straight and only your hands and toes are supported. Your stomach should not touch the floor.
Attach an exercise band at head height. Stand with your training arm facing the elastic band. Hold the elastic band with your hand on your training arm. The elbow is almost extended to the side and the hand is above shoulder height. Pull the band in front of your stomach. Hold the position for a few seconds and slowly release the pull by slowly bringing your arm back to the starting position.
Attach an exercise band at elbow height. Stand with your training arm closest to the elastic and grip the elastic with your hand on your training arm. The elbow is bent 90 degrees and held in towards the body throughout the exercise. Rotate your forearm in front of your stomach to stretch the elastic and hold the tension for a few seconds before slowly bringing your arm back to the starting position.
Attach an exercise band at shoulder height. Stand with your face towards the elastic band. Hold the resistance band in your training arm with your upper arm at 90 degrees to your body and your elbow bent so your forearm is pointing towards the resistance band. Slowly pull backwards to tension the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. The elbow should be bent throughout the exercise
Hold an exercise band in your healthy hand in front of the shoulder of your training arm. With the hand on the training arm, grasp the other end of the exercise band with your elbow bent. Slowly stretch the training arm down towards the floor to tighten the elastic band. Hold the tension for a few seconds and slowly bend the arm back to the starting position
”Biceps curl”. Stand upright with a rubber band around your foot. Take the other end of the elastic band around your hand, palm up. Slowly bend your arm so that your hand comes up towards your shoulder and tighten the elastic band. Hold the tension for a few seconds and slowly stretch your arm back to the starting position. The palm of the hand should face up throughout the exercise.
Attach an exercise band at shoulder height. Lift your training arm out to the side at 90 degrees and point towards the attachment of the exercise band. Grasp the elastic band with your hand on the training arm, palm facing down towards the floor. Slowly pull your arm downwards and in front of your stomach with the back of your hand downwards to tighten the exercise band. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
Attach the exercise band at hip height. Stand with your healthy arm against the resistance band. Grasp the elastic band with your hand on your training arm and slowly move your arm out to the side to shoulder level to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm again.
Stand with the exercise band under your foot. Grip the elastic band with your hand on the training arm. The back of your hand is facing forwards. Slowly move your training arm backwards and upwards to tighten the elastic band. Hold the tension for a few seconds and lower the arm again
