3 sets per oefening - tussen elke nieuwe set aan oefeningen 45 seconden rust
Workout - Tijd - Benodigdheden - Rust
1a. Frog Bridge - 45 seconden - Dumbbell & Fitnessmat
1b. Frog Bridge Hold - 45 seconden - Dumbbell & Fitnessmat - 30 seconden
2a. Wide Glute Bridge - 45 seconden - Dumbbell & Fitnessmat
2b. Wide Glute Bridge Hold - 45 seconden - Dumbbell & Fitnessmat - 30 seconden
3a. Side-Lying Abduction Rechterbeen - 40 seconden - Dumbbell, Weerstandsband & Fitnessmat - 10 seconden
3b. Side-Lying Abduction Linkerbeen - 40 seconden - Dumbbell, Weerstandsband & Fitnessmat - 30 seconden
4a. Single Leg Glute Bridge Rechterbeen - 30 seconden - Fitnessmat
4b. Single Leg Glute Bridge Rechterbeen Pulsing - 30 seconden - Fitnessmat - 15 seconden
4c. Single Leg Glute Bridge Linkerbeen - 30 seconden - Fitnessmat
4d. Single Leg Glute Bridge Linkerbeen - 30 seconden - Fitnessmat - 15 seconden
5a. 2x Lunge Rechterbeen - 40 seconden - Dumbbell & Fitnessmat - 5 seconden
5b. 2x Lunge Linkerbeen - 40 seconden - Dumbbell & Fitnessmat - 45 seconden (na de laatste set 90 seconden rust)

Mini Hip Thrust Challenge - 3 sets
6a. 1x Hip Thrust + 3x Abduction - 40 seconden - Stoel, Dumbbell en Weerstandsband - 20 seconden
6b. Pulsing Hip Thrust - 40 seconden - Stoel, Dumbbell en Weerstandsband - 20 seconden
6c. Hip Thrust Hold + Abduction - 40 seconden - Stoel, Dumbbell en Weerstandsband - 40 seconden

7. Wet Pants Walk - 30 seconden - Weerstandsband - 15 seconden