CoreSetCore

[I] ..reps = ..reps L + ..reps R [II] Reverse lunge -> Racked position [III] Lateral swing with rotation [IV] Yoga bicycles -> Sprinters

Exercises

Set 1: 2 rondes

Sit Throughs

10 herhalingen

Yoga Bicycles

10 herhalingen

Hollow Body Holds

10 herhalingen

Dead Bug Holds

10 herhalingen

Rest

50 seconden

Set 2: 1 ronde

Rest

40 seconden

Set 3: 1 ronde

Left Side Kettlebell Clean

7 herhalingen

Right Side Kettlebell Clean

7 herhalingen

Rest

30 seconden

Left Side Kettlebell Clean

9 herhalingen

Right Side Kettlebell Clean

9 herhalingen

Rest

30 seconden

Left Side Kettlebell Clean

8 herhalingen

Right Side Kettlebell Clean

8 herhalingen

Set 4: 1 ronde

Rest

1 min 30 sec

Set 5: 2 rondes

Ankle Grabbers

10 herhalingen

Transition

5 seconden

Boat Pose

20 seconden

Half Cross Extensions

10 herhalingen

Transition

5 seconden

Boat Pose

20 seconden

Rest

50 seconden

Set 6: 1 ronde

Rest

40 seconden

Set 7: 1 ronde

Left Reverse Lunges with Kettlebell

7 herhalingen

Right Reverse Lunges with Kettlebell

7 herhalingen

Rest

30 seconden

Left Reverse Lunges with Kettlebell

9 herhalingen

Right Reverse Lunges with Kettlebell

9 herhalingen

Rest

30 seconden

Left Reverse Lunges with Kettlebell

8 herhalingen

Right Reverse Lunges with Kettlebell

8 herhalingen

Set 8: 1 ronde

Rest

1 min 30 sec

Set 9: 1 ronde

Spiderman Planks

10 herhalingen

Plank Bird Dog

10 herhalingen

Plank Hip Rotations

10 herhalingen

Transition

5 seconden

Plank

20 seconden

Transition

3 seconden

Elbow Plank

20 seconden

Rest

1 minuut

Set 10: 1 ronde

Rest

30 seconden

Set 11: 1 ronde

Left Lateral Kettlebell Swings

10 herhalingen

Right Lateral Kettlebell Swings

10 herhalingen

Rest

30 seconden

Right Lateral Lunge with Kettlebell

10 herhalingen

Left Lateral Lunge with Kettlebell

10 herhalingen

Rest

30 seconden

Left Lateral Kettlebell Swings

10 herhalingen

Right Lateral Kettlebell Swings

10 herhalingen

Set 12: 1 ronde

Rest

45 seconden

Set 13: 1 ronde

Dolphin Dog

1 minuut

Floor Bridge

1 minuut

Contralateral Limb Raises

1 minuut

Y-T-A

1 minuut

Rolling Back Stretch

1 minuut

Happy Baby

1 minuut

Fold Forward

3 minuten

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Topkeuze voor deze Workout

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