| Kracht Binnen | ||||
| Knee-Rest-Hip-Swing | 4x8+bal pk | |||
| Glide-and-stretch | 4x6 pk | |||
| Ab Roll-outs | 4x10 +10kg | |||
| Balzitten | 4x60'' +10kg (slow rotate) | |||
| Squat 1B | 4x8x60% pk | |||
| Overhead plate swing step-up | 4x6+20kg pk | |||
| Hip Thrust 1B | 4x8x60% pk | |||
| Clean Lunge | 4x8x60% | |||
| - Knee-Rest-Hip /w ball overhead - Alt: Squat 1B -> LegPress 1b - Alt Clean Lunge -> Cleans - Alt Overhead Plate Swing Setup -> Plate swing lunge |
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