Stretching
Workout - Tijd - Benodigdheden - Rust
1a. Hamstrings - 30 seconden - Fitnessmat
1b. Deep Hip Stretch Rechterbeen - 30 seconden - Fitnessmat
1c. Deep Hip Stretch Linkerbeen - 30 seconden - Fitnessmat
1d. Mid Back Stretch Rechterbeen - 30 seconden - Fitnessmat
1e. Mid Back Stretch Linkerbeen - 30 seconden - Fitnessmat
1f. Quad Stretch Rechterbeen - 30 seconden - Fitnessmat
1g. Quad Stretch Linkerbeen - 30 seconden - Fitnessmat
1h. Low Back Mobility - 30 seconden - Fitnessmat - 15 seconden

Activation
1a. Glute Bridge - 30 seconden - Fitnessmat & Weerstandsband
1b. Glute Bridge + Abduction - 30 seconden - Fitnessmat & Weerstandsband
1c. Single Leg Glute Bridge Rechterbeen - 30 seconden - Fitnessmat & Weerstandsband
1d. Single Leg Glute Bridge Linkerbeen - 30 seconden - Fitnessmat & Weerstandsband - 30 seconden

Strength - 3 sets per oefening. Per nieuwe oefening 30 seconden rust
1. Hip Thrust 1 sec hold - 40 seconden - Stoel, Dumbbell en Weerstandsband - 20 seconden
2. Hip Thrust + Abduction - 40 seconden - Stoel, Dumbbell en Weerstandsband - 20 seconden
3. Slow Hip Thrust - 40 seconden - Stoel, Dumbbell en Weerstandsband - 20 seconden
4. Hip Thrust + 3x Abduction - 40 seconden - Stoel, Dumbbell en Weerstandsband - 20 seconden
5. Pulsing Hip Thrust - 40 seconden - Stoel, Dumbbell en Weerstandsband - 20 seconden
6. Hip Thrust Hold + Abduction - 40 seconden - Stoel, Dumbbell en Weerstandsband - 20 seconden