Mobility:
Workout - Tijd - Benodigdheden - Rust
1. Single Leg Hamstring Stretch Rechterbeen - 20 seconden - Fitnessmat - 5 seconden
2. Single Leg Hamstring Stretch Linkerbeen - 20 seconden - Fitnessmat - 5 seconden
3. Double Leg Hamstring Stretch - 20 seconden - Fitnessmat - 5 seconden
4. Frog stretch - 20 seconden - Fitnessmat - 10 seconden

Activation:
1. Kneeling squat - 30 seconden - Fitnessmat - 10 seconden

Strength:
1a. Pulsing squat Rechterbeen - 45 seconden - Fitnessmat - 5 seconden
1b. Pulsing squat Linkerbeen - 45 seconden - Fitnessmat - 10 seconden
2a. Donkey Kick (5x) to Fire Hydrant (1x) Rechterbeen - 45 seconden - Fitnessmat - 5 seconden
2b. Donkey Kick (5x) to Fire Hydrant (1x) Linkerbeen - 45 seconden - Fitnessmat - 10 seconden
3a. Dynamic Kneeling Squat Rechterbeen - 30 seconden - Fitnessmat - 5 seconden
3b. Dynamic Kneeling Squat Linkerbeen - 30 seconden - Fitnessmat - 10 seconden
4a. Side Lunge Rechterbeen - 30 seconden - Geen - 5 seconden
4b. Side Lunge Linkerbeen - 30 seconden - Geen - 10 seconden
5a. Leg Circles Rechterbeen - 45 seconden - Fitnessmat - 5 seconden
5b. Leg Circles Linkerbeen - 45 seconden - Fitnessmat - 10 seconden
6a. Side-Lying Leg Circles Rechterbeen - 45 seconden - Fitnessmat - 5 seconden
6b. Side-Lying Leg Circles Linkerbeen - 45 seconden - Fitnessmat - 10 seconden
7a. Pulsing Squat (2x) with Abduction Rechterbeen - 30 seconden - Geen - 5 seconden
7b. Pulsing Squat (2x) with Abduction Linkerbeen - 30 seconden - Geen - 10 seconden
8a. 1 seconde Hold Glute Bridge Rechterbeen - 45 seconden - Fitnessmat - 5 seconden
8b. 1 seconde Hold Glute Bridge Linkerbeen - 45 seconden - Fitnessmat - 10 seconden
9. Bob & Weave - 60 seconden - Geen - 10 seconden
10. Squat Hold Abduction - 45 seconden - Geen