Condition
Unlimited: Cycling (without toe clip), swimming.
Stretching
25 min
Lie on your back. Hold the back of the knee with both hands. Pull the training leg up towards your head so that the back thigh is increasingly stretched. Perform the exercise with both the knee stretched and bent. Hold the stretch for 20 seconds. Then do the same exercise on the opposite leg.
Stand on one leg. Support with one hand on a wall/chair. Bend the opposite knee and grasp the foot with the hand on the same side. Pull your foot up and your knee slightly backwards, so that your front thigh becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
Lie on your back with one leg straight. Bend the other leg and place your foot on the other side of the stretched leg. With both hands, pull your knee up towards the opposite shoulder so that your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Sit on your left knee and right foot. Bend your right leg 90 degrees at the hip and knee. The left knee is extended as far back as possible and the foot is lifted up and resting on a small box. Slide your hip forwards and downwards without swaying your lower back, so that there is an increasing stretch in the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight sideways onto the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand up straight with your hands on your hips. Slowly sway backwards and squeeze slightly with your hands to increase the sway so that the abdominal muscles become increasingly stretched. Hold the position for 20 seconds. Relax for 20 seconds.
Coordination
5 min
Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.
Strength
35 min
Fastgør en træningselastik i hoftehøjde foran dig. Sid på stol med ansigtet mod træningselastikken. Træningselastikken føres om anklen. Løft og stræk benet. Bøj herefter langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og stræk langsomt knæet igen.
Sid på stol med begge ben hvilende på en skammel. Løft det ene ben lidt over skamlen med maksimal bøjet fod og hold stilling i 10 sek. Slap af og gentag øvelsen med modsatte ben. Gentag øvelsen med skiftevis højre og venstre ben.
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med ansigtet mod træningselastikken. Før elastikken om træningsbenet mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet tilbage, så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med siden mod træningselastikken med træningsbenet tættest på elastikken. Før elastikken om træningsbenet. Placer elastikken mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet til siden (ind foran støttebenet), så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
‘Lying pelvic lift’. Lie on your back with your legs bent and the soles of your feet on the floor. Slowly lift your pelvis and lower back off the floor and hold the position for a few seconds. Your back and thighs should be in a straight line. Slowly lower your pelvis again.
Lie on your back with your hands on your chest. Bend your knees. Lift your upper body off the floor. Hold the position for a few seconds and slowly lower your upper body again. Keep your lower back pressed against the floor throughout the exercise.
The ‘clam’. Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so your belly button points towards the ground. Lift the top knee free from the bottom knee while keeping the feet together.
Lie on your stomach on a table. Hold the edge of the table with your hands at head height. Bend both knees. Tighten your glutes and lift your legs straight up towards the ceiling.
