Introductie
Hieronder vind je de trainingsschema’s voor beginner (3 dagen), gevorderd (4 dagen) en vergevorderd (5 dagen). Bepaal voor jezelf onder welke categorie jij valt.
Het is de bedoeling dat je het trainingsschema van boven naar beneden uitvoert per blok. Je begint met de warming up waar je al vrij snel ziet staan ‘Wup 1A’ en ‘Wup 1B’. Dit betekent dat deze twee oefeningen bij elkaar horen en na elkaar worden uitgevoerd.
In de rest van de trainingsschema’s kom je deze werkwijze vaker tegen. Je rond eerst een heel blok (Set A) met oefeningen, sets en herhalingen af voordat je doorgaat naar het volgende blok (Set B).
Man-Beginner-Gym (3 trainingsdagen)
Dit trainingsschema is voor mannen die net beginnen met krachttraining in de sportschool. Het is een schema voor 3 dagen per week voor een periode van 4 weken.
Dag 1
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up | |||||
| Wup 1A: | foamrol bovenbeen | 1 | 5 a 10 rollen per been | 0 sec | https://www.youtube.com/watch?v=zgLDnGXF5XM |
| Wup 1B: | foamrol bil | 1 | 5 a 10 rollen per been | 0 sec | https://www.youtube.com/watch?v=CnEOMm19B-Y |
| Wup 2: | Waveloading fiets | 1 | 3 minuten 15 sec op/af | 15 sec | https://www.youtube.com/watch?v=48F_bCnNF1w |
| Wup 3A: | Squat progression rotation | 2 | 4 | 0 sec | https://www.youtube.com/watch?v=jMSxPY3pkc0 |
| Wup 3B: | Handwalk achterwaarts achilles stretch | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=imnsezgi4CM |
| Wup 3C | Deadbug | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=C7pCUtQtQnE |
| Set A | |||||
| A1: | Barbell elevated deadlift | 3 | 8 | 30 sec | https://www.youtube.com/watch?v=c_bWlsxUGXI |
| A2: | bench press | 3 | 8 tot 12 | 30 sec | https://www.youtube.com/watch?v=euunFzMVbaE |
| Set B | |||||
| B1: | Lat pulldown wide grip | 3 | 10 tot 12 | 30 sec | https://www.youtube.com/watch?v=88jftyze9Vk |
| B2: | Db split squat | 3 | 8 tot 12 per kant | 30 sec | https://www.youtube.com/watch?v=D7D5x-f7YEE |
| Set C | |||||
| C1: | Plank | 3 | 30 tot 45 seconden | 30 sec | https://www.youtube.com/watch?v=t5qa1epe-Yc |
| C2: | Seated calf raise | 3 | 8 tot 10 | 30 sec | https://www.youtube.com/watch?v=201jT5sgbfE |
| Set D: | |||||
| D1: | Tabata fiets | 1 | 8×15 sec versnellen/vertragen | 15 sec | https://www.youtube.com/watch?v=OwjCMF9fDIw |
Dag 2
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up | |||||
| Wup 1A: | Foamrol hamstrings | 1 | 5 a 10 rollen per been | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 1B: | Foamrol kuit | 1 | 5 a 10 rollen per been | 0 sec | https://www.youtube.com/watch?v=7JcyhqLEyK4 |
| Wup 2: | Waveloading roei-ergometer | 1 | 3 minuten 15 sec op/af | 15 sec | https://www.youtube.com/watch?v=dueIUuutNKU |
| Wup 3A: | Squat progression rotation | 2 | 4 | 0 sec | https://www.youtube.com/watch?v=jMSxPY3pkc0 |
| Wup 3B: | Handwalk achterwaarts achilles stretch | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=imnsezgi4CM |
| Wup 3C | Birddog | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=9pmhUned2ds |
| Set A | |||||
| A1: | Db squat | 3 | 8 tot 12 | 30 sec | https://www.youtube.com/watch?v=kNpJguxs5bM |
| A2: | Lat pulldown reverse biceps grip | 3 | 8 tot 10 | 30 sec | https://www.youtube.com/watch?v=HUIKkd0YYN8 |
| Set B | |||||
| B1: | Db romanian deadlift | 3 | 8 tot 12 | 30 sec | https://www.youtube.com/watch?v=FB-ImiTsu6k |
| B2: | Incline Dumbbell press | 3 | 8 tot 10 | 45 sec | https://www.youtube.com/watch?v=4-_67sZTaYE |
| Set C | |||||
| C1: | Db standing biceps curl | 3 | 8 tot 10 | 30 sec | https://www.youtube.com/watch?v=qatWqFja_eg |
| C2: | Ez-bar Lying triceps extension | 3 | 8 tot 10 | 30 sec | https://www.youtube.com/watch?v=kaJXMRMsxTo |
| Set D | |||||
| D1: | Tabata crosstrainer | 1 | 8×15 sec versnellen/vertragen | 15 sec | https://www.youtube.com/watch?v=AFZK3rVe7B4 |
Dag 3
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up | |||||
| Wup 1A: | Foamrol onderrug | 1 | 5 a 10 rollen | 0 sec | https://www.youtube.com/watch?v=ext-9mI7LAU |
| Wup 1B: | Foamrol bovenbeen | 1 | 5 a 10 rollen per been | 0 sec | https://www.youtube.com/watch?v=zgLDnGXF5XM |
| Wup 2: | Waveloading crosstrainer | 1 | 3 minuten 15 sec op/af | 15 sec | https://www.youtube.com/watch?v=W2Gp11sUaIo |
| Wup 3A: | Kneelift Lunge | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=utQPIccvo0U |
| Wup 3B: | Handwalk voorwaarts | 2 | 5 | 0 sec | https://www.youtube.com/watch?v=8_zufWrhiCw |
| Wup 3C | Deadbug | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=C7pCUtQtQnE |
| Set A | |||||
| A1: | Bench press | 3 | 8 tot 10 | 30 sec | https://www.youtube.com/watch?v=euunFzMVbaE |
| A2: | Leg press | 3 | 8 tot 10 | 30 sec | https://www.youtube.com/watch?v=T4RpFUkdu5U |
| Set B | |||||
| B1: | Db bent over row | 3 | 8 tot 10 | 30 sec | https://www.youtube.com/watch?v=gLDY3SqEZXs |
| B2: | Leg curl | 3 | 8 tot 10 | 30 sec | https://www.youtube.com/watch?v=twk3cN8MiVI |
| Set C | |||||
| C1: | Plank Core houding | 3 | 30 tot 45 seconden | 30 sec | https://www.youtube.com/watch?v=GDiuBr7oKkU |
| C2: | Triceps push down | 3 | 8 tot 10 | 30 sec | https://www.youtube.com/watch?v=ms8BOUKQA1w |
| Set D: | |||||
| D1: | Tabata fiets | 1 | 8×15 sec versnellen/vertragen | 15 sec | https://www.youtube.com/watch?v=OwjCMF9fDIw |
Man-Gevorderd-Gym (4 trainingsdagen)
Dit trainingsschema is voor mannen die enige ervaring hebben met krachttraining in de sportschool. Het is een schema voor 4 dagen per week voor een periode van 4 weken.
Dag 1
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | foamrol bovenbeen | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=zgLDnGXF5XM |
| Wup 1B: | foamrol bil | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=CnEOMm19B-Y |
| Wup 2: | Waveloading fiets | 1 | 4 minuten 30 sec op/af | 30 sec | https://www.youtube.com/watch?v=48F_bCnNF1w |
| Wup 3A: | Kneelift lunge hamstring en rotatie | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=-0q7pUVPw1s |
| Wup 3B: | Side lying windmill | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=RCx8Me9GwTk |
| Wup 3C | Quadrup | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Set A | |||||
| A1: | Db standing shoulder press | 4 | 8 | 30 sec | https://www.youtube.com/watch?v=Kzjx3_ohDTs |
| A2: | One arm lat pulldown | 4 | 10 per kant | 30 sec | https://www.youtube.com/watch?v=RwI8cThfVGw |
| Set B | |||||
| B1: | Incline dumbbell press | 3 | 10 | 30 sec | https://www.youtube.com/watch?v=4-_67sZTaYE |
| B2: | Machine seated one arm pulley row | 3 | 12 per kant | 30 sec | https://www.youtube.com/watch?v=j9SQ3Byyj28 |
| Set C | |||||
| C1: | Cable fly | 3 | 10 | 30 sec | https://www.youtube.com/watch?v=UFHWqhKxYJw |
| C2: | Lat prayer | 3 | 12 | 30 sec | https://www.youtube.com/watch?v=IKiiEoGxeEc |
| Set D: | |||||
| D1: | Plank core houding | 3 | 40-60 seconden | 30 tot 45 sec | https://www.youtube.com/watch?v=GDiuBr7oKkU |
Dag 2
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol bovenbeen | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=zgLDnGXF5XM |
| Wup 1B: | Foamrol hamstring | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 2: | Waveloading fiets | 1 | 4 minuten 30 sec op/af | 30 sec | https://www.youtube.com/watch?v=48F_bCnNF1w |
| Wup 3A: | Squat progression rotation | 2 | 4 | 0 sec | https://www.youtube.com/watch?v=jMSxPY3pkc0 |
| Wup 3B: | Side lying windmill | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=RCx8Me9GwTk |
| Wup 3C | Hip flexor stretch | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=_VtRnY9URuw |
| Set A | |||||
| A1: | Barbell split squat | 4 | 8 per kant | 30 sec | https://www.youtube.com/watch?v=XZB4YqK_mM0 |
| A2: | Db one leg romanian deadlift | 4 | 10 per kant | 30 sec | https://www.youtube.com/watch?v=GSrJouvg8Rw |
| Set B | |||||
| B1: | Unilateral leg press | 3 | 10 per kant | 30 sec | https://www.youtube.com/watch?v=ySwin3WRbu0 |
| B2: | Leg curl | 3 | 8 | 30 sec | https://www.youtube.com/watch?v=twk3cN8MiVI |
| Set C | |||||
| C1: | Leg press calf raise | 3 | 10 | 30 sec | https://www.youtube.com/watch?v=QJhST_4uHkY |
| Set D: | |||||
| D1: | Swissball zijwaarts aantik | 3 | 8 per kant | 30 sec | https://www.youtube.com/watch?v=lfhOpQrJbh4 |
Dag 3
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol bil | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=CnEOMm19B-Y |
| Wup 1B: | Foamrol hamstring | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 2: | Warming up roei-ergometer | 1 | 5 minuten | 30 sec | https://www.youtube.com/watch?v=dueIUuutNKU |
| Wup 3A: | Kneelift lunge | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=utQPIccvo0U |
| Wup 3B: | Side lying windmill | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=RCx8Me9GwTk |
| Wup 3C | Quadrup | 2 | 8 per kant | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Set A | |||||
| A1: | Db press | 4 | 8 | 30 sec | https://www.youtube.com/watch?v=idfG9gj2dzo |
| A2: | Dumbbell row incline | 4 | 10 | 30 sec | https://www.youtube.com/watch?v=BygLUt_jYu0 |
| Set B | |||||
| B1: | Db unilateral shoulder press | 3 | 10 per kant | 30 sec | https://youtu.be/4ywAE0Qsnpk |
| B2: | lat pulldown wide grip | 3 | 12 | 30 sec | https://www.youtube.com/watch?v=88jftyze9Vk |
| Set C | |||||
| C1: | Pulley rope overhead triceps extension | 3 | 8 | 30 sec | https://www.youtube.com/watch?v=Hqd6o3gOkEM |
| Dumbbell incline biceps curl om en om | 3 | 10 per kant | 30 sec | https://www.youtube.com/watch?v=TdS-vufk5_o | |
| Set D: | |||||
| D1: | Hanging knee raise | 3 | 8 | 30 sec | https://youtu.be/udWlUJIhKRw |
Dag 4
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol bil | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=CnEOMm19B-Y |
| Wup 1B: | Foamrol onderrug | 1 | 10 | 0 sec | https://www.youtube.com/watch?v=ext-9mI7LAU |
| Wup 2: | Waveloading crosstrainer | 1 | 4 minuten 30 sec op/af | 30 sec | https://www.youtube.com/watch?v=W2Gp11sUaIo |
| Wup 3A: | Squat progression rotation | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=jMSxPY3pkc0 |
| Wup 3B: | Side lying windmill | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=RCx8Me9GwTk |
| Wup 3C | Hip flexor stretch | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=_VtRnY9URuw |
| Set A | |||||
| A1: | DB elevated split squat | 4 | 8 per kant | 30 sec | https://www.youtube.com/watch?v=vc9GAt4BrsY |
| A2: | Unilateral hyperextensie | 4 | 10 per kant | 30 sec | https://www.youtube.com/watch?v=naJjkhmddkM |
| Set B | |||||
| B1: | Leg extension | 3 | 12 | 30 sec | https://www.youtube.com/watch?v=nyuIbD0pQ1U |
| B2: | Handdoek slide hamstring curl | 3 | 8 | 30 sec | https://www.youtube.com/watch?v=B9F0B92RX3o |
| Set C | |||||
| C1: | Seated calf raise | 3 | 8 | 30 sec | https://www.youtube.com/watch?v=201jT5sgbfE |
| Set D: | |||||
| D1: | Plank tenen positie | 3 | 45-60 seconden | 30 | https://www.youtube.com/watch?v=t5qa1epe-Yc |
Man-Vergevorderd-Gym (5 trainingsdagen)
Dit trainingsschema is voor mannen die veel ervaring hebben met krachttraining in de sportschool. Het is een schema voor 5 dagen per week voor een periode van 4 weken.
Dag 1
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol hamstring | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 1B: | Foamrol borst | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=bxyZKN2N7Sw |
| Wup 2: | Waveloading roei-ergometer | 1 | 3 minuten: 20 om 20 sec | 20 sec | https://www.youtube.com/watch?v=hgHe5gh-u8g |
| Wup 3A: | T-spine mobilization | 2 | 5 | 0 sec | https://www.youtube.com/watch?v=K1ydzl7JlKo |
| Wup 3B: | Side lying windmill | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=RCx8Me9GwTk |
| Wup 3C | Kneelift lunge hamstring en rotatie | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=-0q7pUVPw1s |
| Set A | |||||
| A1: | Bench press | 4 | 3 tot 5 | 90 sec | https://www.youtube.com/watch?v=euunFzMVbaE |
| A2: | Pull up (added weight) | 4 | 4 tot 8 | 90 sec | https://www.youtube.com/watch?v=AKoTO79WXFA |
| Set B | |||||
| B1: | Overhead press | 4 | 3 tot 5 | 90 sec | https://www.youtube.com/watch?v=eSpjwrDf0mI |
| B2: | Barbell T-bar row | 4 | 6 tot 8 | 90 sec | https://www.youtube.com/watch?v=quWJM-wu0aw |
| Set C | |||||
| C1: | Db press | 3 | 6 tot 8 | 60 sec | https://www.youtube.com/watch?v=idfG9gj2dzo |
| C2: | Lat prayer | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=IKiiEoGxeEc |
| Set D: | |||||
| D1: | Ez-Bar lying triceps extension | 3 | 6 tot 8 | 60 sec | https://www.youtube.com/watch?v=kaJXMRMsxTo |
| D2: | Ez-Bar biceps curl | 3 | 6 tot 8 | 60 sec | https://www.youtube.com/watch?v=J0Mn5jThK_E |
Dag 2
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol hamstring | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 1B: | Foamrol kuit | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=7JcyhqLEyK4 |
| Wup 2: | Waveloading fiets | 1 | 3 minuten: 20 om 20 sec | 20 sec | https://www.youtube.com/watch?v=48F_bCnNF1w |
| Wup 3A: | Kneelift lunge rotatie | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=h_R5uEqR8Dc |
| Wup 3B: | The rocker | 2 | 5 | 0 sec | https://www.youtube.com/watch?v=0to9WGOYrew |
| Wup 3C | Hip flexor stretch | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=_VtRnY9URuw |
| Set A | |||||
| A1: | Squat | 4 | 6 tot 8 | 90 sec | https://www.youtube.com/watch?v=5nXHvrVUdSo |
| A2: | Barbell romanian deadlift | 4 | 8 tot 10 | 90 sec | https://www.youtube.com/watch?v=8Y3-HsWieCo |
| Set B | |||||
| B1: | Hip thrust | 4 | 8 tot 10 | 90 sec | https://www.youtube.com/watch?v=PjUlRyQVDnk |
| B2: | Unilateral leg press | 4 | 8 tot 10 per kant | 90 sec | https://www.youtube.com/watch?v=ySwin3WRbu0 |
| Set C | |||||
| C1: | Db walking lunges | 3 | 10 tot 15 per kant | 60 sec | https://www.youtube.com/watch?v=9NEXak9hHDQ |
| Set D: | |||||
| D1: | Cable crunch | 3 | 6 tot 8 | 60 sec | https://www.youtube.com/watch?v=WtN8DjDXi2M |
| D2: | Db one leg calf raise | 3 | 8 tot 12 per kant | 60 sec | https://www.youtube.com/watch?v=bJCGjB5x3kI |
Dag 3
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol hamstring | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 1B: | Foamrol borst | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=bxyZKN2N7Sw |
| Wup 2: | Waveloading roei-ergometer | 1 | 3 minuten: 20 om 20 sec | 20 sec | https://www.youtube.com/watch?v=hgHe5gh-u8g |
| Wup 3A: | Kneelift op de plaats | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=pYl7LquZQa0 |
| Wup 3B: | Squat progression rotation | 2 | 5 | 0 sec | https://www.youtube.com/watch?v=jMSxPY3pkc0 |
| Wup 3C | Quadrup | 2 | 6 | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Set A | |||||
| A1: | weighted push up (barbell) | 4 | 6 tot 8 | 90 sec | https://youtu.be/Cf5bRzmi4R4 |
| A2: | chin ups (added weight) | 4 | 6 tot 8 | 90 sec | https://www.youtube.com/watch?v=7XqeTL2ft3I |
| Set B | |||||
| B1: | Db standing shoulder press | 3 | 8 tot 12 | 90 sec | https://www.youtube.com/watch?v=Kzjx3_ohDTs |
| B2: | Machine seated pulley row | 3 | 8 tot 12 | 90 sec | https://youtu.be/OgHpqsrG0GE |
| Set C | |||||
| C1: | Db incline biceps curl om en om | 3 | 8 tot 12 per kant | 60 sec | https://www.youtube.com/watch?v=TdS-vufk5_o |
| C2: | Db lying one arm triceps extension | 3 | 8 tot 12 per kant | 60 sec | https://www.youtube.com/watch?v=eQ2AwKejyYY |
Dag 4
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol hamstring | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 1B: | Foamrol borst | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=bxyZKN2N7Sw |
| Wup 2: | Waveloading roei-ergometer | 1 | 3 minuten: 20 om 20 sec | 20 sec | https://www.youtube.com/watch?v=hgHe5gh-u8g |
| Wup 3A: | Kneelift op de plaats | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=pYl7LquZQa0 |
| Wup 3B: | Squat progression rotation | 2 | 5 | 0 sec | https://www.youtube.com/watch?v=jMSxPY3pkc0 |
| Wup 3C | Quadrup | 2 | 6 | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Set A | |||||
| A1: | Barbell deadlift | 4 | 6 tot 8 | 90 sec | https://www.youtube.com/watch?v=ZAnDpZwzVMs |
| Set B | |||||
| B1: | Barbell bulgarian split squat | 3 | 6 tot 8 per kant | 90 sec | https://www.youtube.com/watch?v=AFuoo4C4BbI |
| B2: | Rope Pull through | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=9d9_81Alf94 |
| Set C | |||||
| C1: | Leg extension | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=nyuIbD0pQ1U |
| C2: | Leg curl | 3 | 12 tot 15 | 60 sec | https://www.youtube.com/watch?v=twk3cN8MiVI |
| Set D: | |||||
| D1: | Seated calf raise | 3 | 12 tot 15 | 60 sec | https://www.youtube.com/watch?v=201jT5sgbfE |
Dag 5
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol hamstring | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 1B: | Foamrol borst | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=bxyZKN2N7Sw |
| Wup 2: | Waveloading crosstrainer | 1 | 3 minuten: 20 om 20 sec | 20 sec | https://www.youtube.com/watch?v=W2Gp11sUaIo |
| Wup 3A: | Kneelift op de plaats | 2 | 5 | 0 sec | https://www.youtube.com/watch?v=pYl7LquZQa0 |
| Wup 3B: | Handwalk achterwaarts achilles stretch | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=imnsezgi4CM |
| Wup 3C | Quadrup | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Set A | |||||
| A1: | Incline Db press | 3 | 8 tot 12 | 90 sec | https://www.youtube.com/watch?v=4-_67sZTaYE |
| A2: | Lat pulldown wide grip | 3 | 12 tot 15 | 90 sec | https://www.youtube.com/watch?v=88jftyze9Vk |
| Set B | |||||
| B1: | Db standing shoulder press | 3 | 12 tot 15 | 60 sec | https://www.youtube.com/watch?v=Kzjx3_ohDTs |
| B2: | Lat prayer | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=IKiiEoGxeEc |
| Set C | |||||
| C1: | Cable chest fly | 3 | 6 tot 8 | 60 sec | https://www.youtube.com/watch?v=rDacAHDPLpc |
| C2: | Pulley rope high pull | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=omIJbXgNr9s |
| Set D: | |||||
| D1: | Pulley rope biceps curl | 3 | 12 tot 15 | 60 sec | https://www.youtube.com/watch?v=A9jF9oNWgW8 |
