Øvelser
1. Bænkpres
2. Ankelvip
3. Knæløft
4. Vippebræt, balance i 1 min.
5. Vippebræt, frem og tilbage i 1 min.
6. SideBySide 2 ben 100 gange
7. SideBySide V/H ben 100 gange
8. Trampolin V/H hop 60 gange
| Dato | Uge | 1. rep | 2/3. rep |
| 24/10 * | |||
| 22/10 | 8 | 30/70-70-40 | 30/80-80-50 |
| 16/10 | 8 | 30/70-70-40 | 30/80-80-50 |
| 12/10 | 7 | 30/70-70-40 | 25/80-80-50 |
| 9/10 | 7 | 30/70-70-40 | 20/80-80-50 |
| 5/10 * | 6 | 30/70-70-40 | 15/80-80-50 |
| 2/10 | 6 | 30/60-60-30 | 30/70-70-40 |
| 28/9 | 5 | 30/60-60-30 | 25/70-70-40 |
| 25/9 | 5 | 30/60-60-30 | 20/70-70-40 |
| 21/9 * | 4 | 30/60-60-30 | 15/70-70-40 |
| 18/9 | 4 | 30/50-50-20 | 30/60-60-30 |
| 14/9 | 3 | 30/50-50-20 | 25/60-60-30 |
| 11/9 | 3 | 30/50-50-20 | 20/60-60-30 |
| 7/9 * | 2 | 30/50-50-20 | 15/60-60-30 |
| 4/9 | 2 | 25/50-50-20 | 25/50-50-20 |
| 31/8 | 1 | 25/50-50-20 | 25/50-50-20 |
| 28/8 | 1 | 20/50-50-20 | 25/50-50-20 |
| 24/8 * | 0 | 15/50-50-20 | 15/50-50-20 |
.
