| PM - Kracht Curacao | ||||
| Seated Box Jump Single Leg | 4x4 pk | |||
| Hip Thrust 1B | 4x4 pk | |||
| Ab Roll-outs | 3x8 | |||
| Hamstring lean | 4x45'' | |||
| Hang Power Clean | 4x5 | |||
| Overhead plate swing Lunge | 4x4 pk | |||
| Glute-Lift | 3x8 pk | |||
| Alternatieven: Illiospoas, bv met sneltrainer 3x7 pk Snatch 4x8 (licht) Squat-Jumps Kopenhagen plank |
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