Schema met gewichten
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Schema zonder gewichten
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Alternate PlankingBack SquatsBanded Glute BridgeBenchpressExternal Shoulder RotationsKneeling JumpsPush PressSplit Squat Jump |
Alternated BenchpressBended Bent Over RowBanded Neck ContractionsDeadliftHalo LungeLow To High Wood ChoppersPush-Ups InstabielThrusters |
Alternated Single Leg Glute BridgeBanded DeadliftBanded Resisted Push-UpsDrop SnatchHang CleansOverhead SquatsSingle Leg Hip HingeTurkish Get Up |