Lower Body

Dumbbell woodchop = landmine throw - weight front squat = with landmine - Russian twist = with landmine - Kneeling push up = cable crunch - knee hug = knee hug with cable

Exercises

Set 1: 1 ronde

Squats with Band

1 minuut

Left Leg Balance and L-lift with Band

30 seconden

Right Leg Hip Lift with Band

1 minuut

Floor Bridge

1 minuut

Rest

30 seconden

Set 2: 1 ronde

Gewichten: Licht

Barbell Back Loaded Squats

10 herhalingen

Curtsy Lunge

12 herhalingen

Gewichten: Licht

Weighted Sumo Squats

10 herhalingen

Rest

30 seconden

Set 3: 1 ronde

Gewichten: Gemiddeld

Barbell Back Loaded Squats

10 herhalingen

Curtsy Lunge

12 herhalingen

Gewichten: Gemiddeld

Weighted Sumo Squats

10 herhalingen

Rest

30 seconden

Set 4: 1 ronde

Gewichten: Zwaar

Barbell Back Loaded Squats

10 herhalingen

Curtsy Lunge

12 herhalingen

Gewichten: Zwaar

Weighted Sumo Squats

10 herhalingen

Rest

30 seconden

Set 5: 1 ronde

Gewichten: Licht

Barbell Back Loaded Squats

10 herhalingen

Curtsy Lunge

12 herhalingen

Gewichten: Licht

Weighted Sumo Squats

10 herhalingen

Rest

30 seconden

Set 6: 1 ronde

Gewichten: Gemiddeld

Barbell Front Loaded Squats

15 herhalingen

Gewichten: Gemiddeld

Right Dumbbell Woodchops

10 herhalingen

Gewichten: Gemiddeld

Left Dumbbell Woodchops

10 herhalingen

Gewichten: Gemiddeld

Weighted Russian Twists

12 herhalingen

Rest

30 seconden

Set 7: 1 ronde

Ball Front Squats

15 herhalingen

Transition

15 seconden

Pull Throughs

15 herhalingen

Walking Abductors with Band

10 herhalingen

Rest

20 seconden

Set 8: 1 ronde

Ball Front Squats

15 herhalingen

Transition

15 seconden

Pull Throughs

15 herhalingen

Walking Abductors with Band

10 herhalingen

Rest

20 seconden

Set 9: 1 ronde

Ball Front Squats

15 herhalingen

Transition

15 seconden

Pull Throughs

15 herhalingen

Walking Abductors with Band

10 herhalingen

Rest

20 seconden

Set 10: 1 ronde

Cable Crossovers

10 herhalingen

Cable Crossovers

10 herhalingen

Transition

10 seconden

Kneeling Push-Ups

12 herhalingen

Transition

20 seconden

Knee Hugs

10 herhalingen

Rest

30 seconden

Set 11: 1 ronde

Cable Crossovers

10 herhalingen

Cable Crossovers

10 herhalingen

Transition

10 seconden

Kneeling Push-Ups

12 herhalingen

Transition

20 seconden

Knee Hugs

10 herhalingen

Rest

30 seconden

Set 12: 1 ronde

Cable Crossovers

10 herhalingen

Cable Crossovers

10 herhalingen

Transition

10 seconden

Kneeling Push-Ups

12 herhalingen

Transition

20 seconden

Knee Hugs

10 herhalingen

Rest

30 seconden

Set 13: 1 ronde

Right Side Plank

30 seconden

Left Side Plank

30 seconden

Left Side Plank Dips

30 seconden

Plank with Arm Lifts

1 minuut

Right Side Plank Dips

30 seconden

Mountain Climbers

30 seconden

Russian Twists with a Ball

30 seconden

Rest

30 seconden

Set 14: 1 ronde

Right Side Plank

30 seconden

Left Side Plank

30 seconden

Left Side Plank Dips

30 seconden

Plank with Arm Lifts

1 minuut

Right Side Plank Dips

30 seconden

Mountain Climbers

30 seconden

Russian Twists with a Ball

30 seconden

Rest

30 seconden

Set 15: 1 ronde

Right Side Plank

30 seconden

Left Side Plank

30 seconden

Left Side Plank Dips

30 seconden

Plank with Arm Lifts

1 minuut

Right Side Plank Dips

30 seconden

Mountain Climbers

30 seconden

Russian Twists with a Ball

30 seconden

Rest

30 seconden

Set 16: 1 ronde

Stretching Pose

3 minuten

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