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).
Vrouw – Beginner – Gym
Dit trainingsschema is voor vrouwen die net beginnen met krachttraining in de sportschool. Het is een trainingsschema van 3 dagen 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 bil | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=CnEOMm19B-Y |
| 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 hamstring en rotatie | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=-0q7pUVPw1s |
| Wup 3B: | Hip flexor stretch | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=_VtRnY9URuw |
| Wup 3C | Deadbug | 2 | 10 | 0 sec | https://www.youtube.com/watch?v=C7pCUtQtQnE |
| Set A | |||||
| A1: | Goblet squat | 4 | 8 tot 10 | 90 sec | https://www.youtube.com/watch?v=iigim54a53A |
| A2: | Seated lat pulldown wide grip | 4 | 8 tot 10 | 90 sec | https://www.youtube.com/watch?v=88jftyze9Vk |
| Set B | |||||
| B1: | Barbell glute bridge | 3 | 8 tot 12 | 90 sec | https://www.youtube.com/watch?v=ql3_7mCtBzg |
| B2: | DB high row incline | 3 | 8 tot 10 | 90 sec | https://youtu.be/zcQZ5Lurkzk |
| Set C | |||||
| C1: | Db shoulder press met steun | 3 | 12 tot 15 | 60 sec | https://www.youtube.com/watch?v=WXX1ww9JwpI |
| C2: | Leg curl | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=twk3cN8MiVI |
| Set D | |||||
| D1: | Plank core houding | 3 | 30 tot 40 seconden | 30 sec | https://www.youtube.com/watch?v=GDiuBr7oKkU |
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 bovenbeen | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=zgLDnGXF5XM |
| Wup 2: | Waveloading roei-ergometer | 1 | 3 minuten: 20 om 20 sec | 20 sec | https://www.youtube.com/watch?v=dueIUuutNKU |
| Wup 3A: | Kneelift lunge mountain climber | 2 | 5 per kant | 0 sec | https://www.youtube.com/watch?v=tpNperzEQJs |
| Wup 3B: | Squat progression rotation | 2 | 10 | 0 sec | https://www.youtube.com/watch?v=jMSxPY3pkc0 |
| Wup 3C | Dumbbell seated exorotatie | 2 | 8 per kant | 0 sec | https://www.youtube.com/watch?v=irVU4a-YSUM |
| Set A | |||||
| A1: | Db romanian deadlift | 3 | 8 tot 10 | 90 sec | https://www.youtube.com/watch?v=FB-ImiTsu6k |
| A2: | Db press | 3 | 8 tot 12 | 90 sec | https://www.youtube.com/watch?v=idfG9gj2dzo |
| Set B | |||||
| B1: | Db back lunges | 3 | 8 tot 10 per kant | 90 sec | https://www.youtube.com/watch?v=y4VkqTLRvxY |
| B2: | Lat prayer | 3 | 8 tot 10 | 90 sec | https://www.youtube.com/watch?v=IKiiEoGxeEc |
| Set C | |||||
| C1: | Db standing side raises | 2 | 12 tot 15 | 60 sec | https://www.youtube.com/watch?v=oHBNfofRG24 |
| C2: | Unilateral glute bridge feet elevated | 2 | 12 tot 15 per kant | 60 sec | https://www.youtube.com/watch?v=eBTMvYBR2Qk |
| Set D: | |||||
| D1: | Pulley rope overhead triceps extension | 3 | 10 tot 12 | 30 sec | https://www.youtube.com/watch?v=Hqd6o3gOkEM |
| D2: | Squat jumps | 3 | 12 tot 15 | 30 sec | https://www.youtube.com/watch?v=9RKX94F_28k |
Dag 3
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up | |||||
| Wup 1A: | Foamrol hamstrings | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 1B: | Foamrol bil | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=CnEOMm19B-Y |
| Wup 2: | Waveloading fiets | 1 | 3 minuten: 20 om 20 sec | 20 sec | https://www.youtube.com/watch?v=48F_bCnNF1w |
| Wup 3A: | Handwalk achterwaarts achilles stretch | 2 | 5 | 0 sec | https://www.youtube.com/watch?v=imnsezgi4CM |
| Wup 3B: | Deadbug | 2 | 10 | 0 sec | https://www.youtube.com/watch?v=C7pCUtQtQnE |
| Wup 3C | Pulley standing one arm rotator cuff | 2 | 8 per kant | 0 sec | https://www.youtube.com/watch?v=c7DgL15eeu4 |
| Set A | |||||
| A1: | Barbell Elevated Deadlift | 3 | 8 tot 10 | 90 sec | https://www.youtube.com/watch?v=c_bWlsxUGXI |
| A2: | Lat pulldown neutral grip | 3 | 8 tot 10 | 90 sec | https://www.youtube.com/watch?v=_WG3XdumTkQ |
| Set B | |||||
| B1: | Frog lifts feet and back elevated | 3 | 15 tot 20 | 90 sec | https://youtu.be/krdXnC2VFEQ |
| B2: | Machine seated one arm pulley row | 3 | 8 tot 12 per kant | 90 sec | https://www.youtube.com/watch?v=j9SQ3Byyj28 |
| Set C | |||||
| C1: | Leg extension | 3 | 12 tot 15 | 60 sec | https://www.youtube.com/watch?v=nyuIbD0pQ1U |
| C2: | Unilateral leg curl | 3 | 8 per kant | 60 sec | https://youtu.be/qbJ2xX0u7JA |
| Set D: | |||||
| D1: | Tabata crosstrainer | 1 | 5x 15 sec versnellen en verminderen | 15 sec | https://www.youtube.com/watch?v=AFZK3rVe7B4 |
Vrouw – Gevorderd – Gym
Dit trainingsschema is voor vrouwen die al ervaring hebben met krachttraining in de sportschool. Het is een trainingsschema van 4 dagen voor een periode van 4 weken.
Dag 1
| 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 crosstrainer | 1 | 4 minuten 20 sec op/af | 20 sec | https://www.youtube.com/watch?v=WmByz6qQ32E |
| Wup 3A: | Handwalk achterwaarts achilles stretch | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=imnsezgi4CM |
| Wup 3B: | Squat progression rotation | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=jMSxPY3pkc0 |
| Wup 3C | Hip flexor stretch | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=_VtRnY9URuw |
| Set A | |||||
| A1: | Squat | 4 | 4 tot 6 | 90 sec | https://www.youtube.com/watch?v=5nXHvrVUdSo |
| Set B | |||||
| B1: | Barbell romanian deadlift | 3 | 8 tot 10 | 60 sec | https://www.youtube.com/watch?v=8Y3-HsWieCo |
| B2: | Db elevated reverse lunges | 3 | 8 tot 12 per kant | 60 sec | https://youtu.be/DyCcbZAgfMk |
| Set C | |||||
| C1: | Unilateral glute bridge | 3 | 15 tot 20 | 30 sec | https://www.youtube.com/watch?v=J0Tb0TAOZw4 |
| C2: | Leg extension | 3 | 10 tot 20 | 30 sec | https://www.youtube.com/watch?v=nyuIbD0pQ1U |
| Set D: | |||||
| D1: | Hanging knee raise | 3 | 6 tot 10 | 60 sec | https://youtu.be/udWlUJIhKRw |
Dag 2
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol bovenrug | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=ZXfW4azdjMo |
| Wup 1B: | Foamrol onderrug | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=ext-9mI7LAU |
| Wup 2: | Warming-up fiets | 1 | 4 minuten 20 sec op/af | 20 sec | https://www.youtube.com/watch?v=H7xPQy3-RY8 |
| Wup 3A: | Quadrup | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Wup 3B: | T-spine mobilization | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=K1ydzl7JlKo |
| Wup 3C | Swissball lat stretch | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=oxDGpyFnYNY |
| Set A | |||||
| A1: | Chin up excentrisch | 4 | 5 tot 10 | 90 sec | https://youtu.be/GOpKGDJbcwA |
| Set B | |||||
| B1: | Incline dumbbell press | 3 | 6 tot 10 | 30 sec | https://www.youtube.com/watch?v=4-_67sZTaYE |
| B2: | Machine seated pulley row | 3 | 6 tot 10 | 30 sec | https://youtu.be/UtCNt-eQ9c0 |
| Set C | |||||
| C1: | Push up | 3 | 8 tot 12 per kant | 30 sec | https://www.youtube.com/watch?v=xOP77RTANIE |
| C2: | Cable archer row | 3 | 8 tot 12 per kant | 30 sec | https://youtu.be/HIe4VJrtrnY |
| Set D: | |||||
| D1: | Deadbug | 3 | 6 tot 10 | 30 sec | https://www.youtube.com/watch?v=C7pCUtQtQnE |
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 crosstrainer | 1 | 4 minuten 20 sec op/af | 20 sec | https://www.youtube.com/watch?v=WmByz6qQ32E |
| Wup 3A: | Kneelift lunge hamstring en rotatie | 2 | 8 totaal | 0 sec | https://www.youtube.com/watch?v=-0q7pUVPw1s |
| Wup 3B: | Quadrup | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Wup 3C | Hip flexor stretch | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=_VtRnY9URuw |
| Set A | |||||
| A1: | Hip thrust | 4 | 4 tot 6 | 90 sec | https://www.youtube.com/watch?v=PjUlRyQVDnk |
| Set B | |||||
| B1: | Barbell backlunges om en om | 3 | 6 tot 10 per kant | 60 sec | https://www.youtube.com/watch?v=mFqVUlnpzqg |
| B2: | Landmine one leg romanian deadlift | 3 | 8 tot 12 per kant | 60 sec | https://youtu.be/pYY_g45XFKs |
| Set C | |||||
| C1: | Rope pull trough | 3 | 10 tot 15 | 30 sec | https://www.youtube.com/watch?v=9d9_81Alf94 |
| C2: | Unilateral leg press | 3 | 10 tot 15 per kant | 30 sec | https://www.youtube.com/watch?v=ySwin3WRbu0 |
| Set D: | |||||
| D1: | Hanging knee raise | 3 | 8 tot 12 | 60 sec | https://youtu.be/udWlUJIhKRw |
Dag 4
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol bovenrug | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=ZXfW4azdjMo |
| Wup 1B: | Foamrol onderrug | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=ext-9mI7LAU |
| Wup 2: | Warming-up fiets | 1 | 4 minuten 20 sec op/af | 20 sec | https://www.youtube.com/watch?v=H7xPQy3-RY8 |
| Wup 3A: | Quadrup | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Wup 3B: | T-spine mobilization | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=K1ydzl7JlKo |
| Wup 3C | Swissball lat stretch | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=oxDGpyFnYNY |
| Set A | |||||
| A1: | Db press | 4 | 8 tot 12 | 45 sec | https://www.youtube.com/watch?v=idfG9gj2dzo |
| Horizontal row | 4 | 8 tot 12 | 45 sec | https://www.youtube.com/watch?v=nBG3-DJyO1w | |
| Set B | |||||
| B1: | Db standing shoulder press | 3 | 12 tot 15 | 30 sec | https://www.youtube.com/watch?v=Kzjx3_ohDTs |
| B2: | Seated lat pulldown wide grip | 3 | 12 tot 15 | 30 sec | https://www.youtube.com/watch?v=88jftyze9Vk |
| Set C | |||||
| C1: | Cable bent over side raise | 3 | 8 tot 12 per kant | 30 sec | https://www.youtube.com/watch?v=UW1niGw7ROI |
| Set D: | |||||
| D1: | Ez-Bar lying triceps extension | 3 | 6 tot 10 | 30 sec | https://www.youtube.com/watch?v=kaJXMRMsxTo |
| D2 | Db incline biceps curl | 3 | 8 tot 12 | 30 sec | https://www.youtube.com/watch?v=eCBaYzBqLNw |
Vrouw – Gevorderd – Gym
Dit trainingsschema is voor vrouwen die al veel ervaring hebben met krachttraining in de sportschool. Het is een trainingsschema van 5 dagen voor een periode van 4 weken.
Dag 1
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol kuit | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=7JcyhqLEyK4 |
| Wup 1B: | Foamrol bovenrug | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=ZXfW4azdjMo |
| Wup 2: | Warming-up crosstrainer | 1 | 5 minuten 20 sec op/af | 20 sec | https://www.youtube.com/watch?v=WmByz6qQ32E |
| Wup 3A: | Side lying windmill | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=RCx8Me9GwTk |
| Wup 3B: | Quadrup | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Wup 3C: | Glute bridge activation + reach | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=38q84p-TrhM |
| Wup 3D: | Birddog | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=9pmhUned2ds |
| Set A | |||||
| A1: | Hip thrust | 3 | 6 tot 8 | 60 sec | https://www.youtube.com/watch?v=PjUlRyQVDnk |
| Set B | |||||
| B1: | Barbell bulgarian split squat | 3 | 8 tot 10 per kant | 60 sec | https://www.youtube.com/watch?v=AFuoo4C4BbI |
| B2: | Chin up excentrisch | 3 | 5 tot 10 | 60 sec | https://youtu.be/GOpKGDJbcwA |
| Set C | |||||
| C1: | Unilateral leg curl | 3 | 8 tot 12 per kant | 30 sec | https://youtu.be/qbJ2xX0u7JA |
| C2: | Face pull knielend | 3 | 12 tot 15 | 30 sec | https://youtu.be/PSgAJqHVg7U |
| Set D: | |||||
| D1: | Pulley one arm side raises | 2 | 8 tot 10 per kant | 30 sec | https://www.youtube.com/watch?v=kiJNZEyFWpY |
| D2: | Reverse crunch kettlebel | 2 | 8 tot 12 | 30 sec | https://youtu.be/jCRFGYeijsE |
Dag 2
| 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 hamstrings | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=G_7WEZvtVfg |
| Wup 2: | Warming-up roei ergometer | 1 | 5 minuten 20 sec op/af | 20 sec | https://www.youtube.com/watch?v=hgHe5gh-u8g |
| Wup 3A: | Side lying windmill | 2 | 10 totaal | 0 sec | https://youtu.be/oeALbJAEDHw |
| Wup 3B: | Kneelift lunge mountain climber | 2 | 10 totaal | 0 sec | https://youtu.be/tpNperzEQJs |
| Wup 3C | Birddog | 2 | 10 totaal | 0 sec | https://youtu.be/p6VkYGaOjmA |
| Set A | |||||
| A1: | Squat | 3 | 6 tot 8 | 60 sec | https://youtu.be/2k-bBHzhVQA |
| A2: | Chin up neutral grip | 5 tot 10 | 60 sec | https://youtu.be/9hrsz9d8ljs | |
| Set B | |||||
| B1: | Barbell romanian deadlift | 3 | 8 tot 10 | 60 sec | https://youtu.be/rhxllaO5Vm8 |
| B2: | Machine seated one arm pulley row | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=j9SQ3Byyj28 |
| Set C | |||||
| C1: | Lat prayer | 3 | 12 tot 15 | 30 sec | https://www.youtube.com/watch?v=IKiiEoGxeEc |
| C2: | Unilateral glute bridge feet elevated | 3 | 12 tot 15 per kant | 30 sec | https://www.youtube.com/watch?v=eBTMvYBR2Qk |
| Set D: | |||||
| D1: | pulley one arm biceps curl | 2 | 8 tot 12 per kant | 30 sec | https://www.youtube.com/watch?v=TgdAWDGELFA |
| D2: | Handdoek plank in en uit | 2 | 12 tot 15 | 30 sec | https://www.youtube.com/watch?v=V3N_21wUxRM |
Dag 3
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol kuit | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=7JcyhqLEyK4 |
| Wup 1B: | Foamrol bovenrug | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=ZXfW4azdjMo |
| Wup 2: | Warming-up fiets | 1 | 5 minuten 20 sec op/af | 20 sec | https://www.youtube.com/watch?v=H7xPQy3-RY8 |
| Wup 3A: | Side lying windmill | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=RCx8Me9GwTk |
| Wup 3B: | Quadrup | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=p28d0jCiuLw |
| Wup 3C | Glute bridge activation + reach | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=38q84p-TrhM |
| Set A | |||||
| A1: | Hipthrust | 3 | 8 tot 10 | 60 sec | https://www.youtube.com/watch?v=PjUlRyQVDnk |
| Set B | |||||
| B1: | Barbell elevated reverse lunge | 3 | 8 tot 10 per kant | 60 sec | https://youtu.be/DyCcbZAgfMk |
| B2: | Pull up excentrisch | 3 | 5 tot 10 | 60 sec | https://youtu.be/GOpKGDJbcwA |
| Set C | |||||
| C1: | Unilateral leg curl | 3 | 8 tot 12 per kant | 30 sec | https://youtu.be/qbJ2xX0u7JA |
| C2: | Butterfly lateral raises | 3 | 12 tot 15 | 30 sec | https://www.youtube.com/watch?v=fAXfrPsi6to |
| Set D: | |||||
| D1: | Cable bent over side raises | 2 | 8 tot 10 per kant | 30 sec | https://www.youtube.com/watch?v=UW1niGw7ROI |
| D2: | Reverse crunch kettlebell | 2 | 8 tot 12 | 30 sec | https://youtu.be/jCRFGYeijsE |
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 kuit | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=7JcyhqLEyK4 |
| Wup 2: | Warming-up crosstrainer | 1 | 5 minuten 20 sec op/af | 20 sec | https://www.youtube.com/watch?v=WmByz6qQ32E |
| Wup 3A: | Side lying windmill | 2 | 10 totaal | 0 sec | https://youtu.be/oeALbJAEDHw |
| Wup 3B: | Kneelift lunge mountain climber | 2 | 10 totaal | 0 sec | https://youtu.be/tpNperzEQJs |
| Wup 3C | Birddog | 2 | 10 totaal | 0 sec | https://youtu.be/p6VkYGaOjmA |
| Set A | |||||
| A1: | Barbell back lunges | 3 | 6 tot 8 per kant | 60 sec | https://www.youtube.com/watch?v=mFqVUlnpzqg |
| A2: | One arm lat pulldown | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=RwI8cThfVGw |
| Set B | |||||
| B1: | Db one leg romanian deadlift | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=GSrJouvg8Rw |
| B2: | Incline dumbbell press | 3 | 8 tot 12 | 60 sec | https://www.youtube.com/watch?v=4-_67sZTaYE |
| Set C | |||||
| C1: | Unilateral leg extension | 3 | 8 tot 12 | 30 sec | https://youtu.be/3q5EELvdIxg |
| Set D: | |||||
| D1: | Uni-overhead extension | 2 | 8 tot 12 per kant | 30 sec | https://youtu.be/uu0ogTnoNSA |
| D2: | Plank core houding | 2 | 30 tot 60 seconden | 30 sec | https://www.youtube.com/watch?v=GDiuBr7oKkU |
Dag 5
| Oefening | Sets | Herhalingen | Rust | Instructievideo’s | |
| Warming up: | |||||
| Wup 1A: | Foamrol onderrug | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=ext-9mI7LAU |
| Wup 1B: | Foamrol bovenbeen | 1 | 10 per kant | 0 sec | https://www.youtube.com/watch?v=zgLDnGXF5XM |
| Wup 2: | Warming-up fiets | 1 | 5 minuten 20 sec op/af | 20 sec | https://www.youtube.com/watch?v=H7xPQy3-RY8 |
| Wup 3A: | T-spine mobilization | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=K1ydzl7JlKo |
| Wup 3B: | Db seated exorotatie | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=irVU4a-YSUM |
| Wup 3C | Birddog | 2 | 10 totaal | 0 sec | https://www.youtube.com/watch?v=9pmhUned2ds |
| Set A | |||||
| A1: | Barbell Deadlift | 4 | 4 tot 6 | 60 sec | https://www.youtube.com/watch?v=ZAnDpZwzVMs |
| Set B | |||||
| B1: | Unilateral leg press | 3 | 8 tot 12 per kant | 60 sec | https://www.youtube.com/watch?v=ySwin3WRbu0 |
| B2: | Landmine press knielend | 3 | 8 tot 12 | 60 sec | https://youtu.be/28uhBw4SzFg |
| Set C | |||||
| C1: | Unilateral leg curl | 3 | 8 tot 12 | 30 sec | https://youtu.be/qbJ2xX0u7JA |
| Set D: | |||||
| D1: | Pulley rope biceps curl | 2 | 8 tot 12 per kant | 30 sec | https://www.youtube.com/watch?v=A9jF9oNWgW8 |
| D2: | Pallof press | 2 | 10 tot 12 per kant | 30 sec | https://www.youtube.com/watch?v=Pv8kN6BF8PI |
