3 sets per oefeningen - tussen elke set 30 seconden rust
Workout - Tijd - Benodigdheden - Rust
1a. Kneeling squat - 45 seconden - Dumbbell, Fitnessmat & Weerstandsband - 10 seconden
1b. Glute Bridge + 3x Abduction - 45 seconden - Dumbbell, Fitnessmat & Weerstandsband - 30 seconden
2a. Single Leg Glute Bridge Rechterbeen - 30 seconden - Fitnessmat
2b. Single Leg Glute Bridge Linkerbeen - 30 seconden - Fitnessmat - 20 seconden
3a. Squat - 30 seconden - Dumbbell & Weerstandsband - 5 seconden
3b. Seated Abduction - 45 seconden - Weerstandsband & Stoel - 30 seconden
4. Wide Glute Bridge - 45 seconden - Fitnessmat & Dumbbell - 20 seconden
5a. Lunge Rechterbeen - 30 seconden - Dumbbell - 5 seconden
5a. Lunge Linkerbeen - 30 seconden - Dumbbell - 30 seconden
6a. Tree Pee Rechterbeen - 30 seconden - Stoel & Weerstandsband
6b. Tree Pee Linkerbeen - 30 seconden - Stoel & Weerstandsband - 30 seconden