- Lid geworden
- 26 apr 2005
- Berichten
- 992
- Waardering
- 67
- Topic Starter
- #21
Donderdag 20 mei - 2020
Warm-up
Bird-dog 10xlinks ; 10xrechts
Planks – 30secs
Sideplanks – 15 sec (links & rechts)
Leg swing (10xlinks – 10x rechts)
Side leg swing (10xlinks – 10xrechts)
Planks – 30secs
Sideplanks – 15 sec (links & rechts)
Strech lowback-glutes
Below all-in giant sets (90 sec rest – each round)
Banded Goodmorning
12x black band
12x black band
12x black band
12x black band
12x black band
12x black band
12x black band
-
12x black band + red band
12x black band + red band
12x black band + red band
Safety Squat Bar Box Squat
20xbw
12x20
5x30
5x50
5x60
3x70
3x80
3x85 (pr)
3x90 (pr)
6x70 (te korte rust periode)
8x70
8x70
8x70
Cable abs
12x15
12x17,5
12x17,5
12x17,5
12x17,5
12x17,5
12x17,5
-
12x17,5
12x17,5
12x17,5
Below all-in supersets (60 sec rest – each round)
Nordic curls
6xbw
6xbw
6xbw
6xbw
Seated calf raises
25x27
25x37
25x37
25x37
Grippers
12x sport
12x trainer
12x trainer
12xtrainer
No box - no problem
Warm-up
Bird-dog 10xlinks ; 10xrechts
Planks – 30secs
Sideplanks – 15 sec (links & rechts)
Leg swing (10xlinks – 10x rechts)
Side leg swing (10xlinks – 10xrechts)
Planks – 30secs
Sideplanks – 15 sec (links & rechts)
Strech lowback-glutes
Below all-in giant sets (90 sec rest – each round)
Banded Goodmorning
12x black band
12x black band
12x black band
12x black band
12x black band
12x black band
12x black band
-
12x black band + red band
12x black band + red band
12x black band + red band
Safety Squat Bar Box Squat
20xbw
12x20
5x30
5x50
5x60
3x70
3x80
3x85 (pr)
3x90 (pr)
6x70 (te korte rust periode)
8x70
8x70
8x70
Cable abs
12x15
12x17,5
12x17,5
12x17,5
12x17,5
12x17,5
12x17,5
-
12x17,5
12x17,5
12x17,5
Below all-in supersets (60 sec rest – each round)
Nordic curls
6xbw
6xbw
6xbw
6xbw
Seated calf raises
25x27
25x37
25x37
25x37
Grippers
12x sport
12x trainer
12x trainer
12xtrainer
No box - no problem