| Mon 31-12 | Tue 01-01 | Wed 02-01 | Thu 03-01 | Fri 04-01Indoor | Sat 05-01Indoor Omnisport 2013 | Sun 06-01power |
B-Uitval |
4x12pk |
BBLR |
4x20 |
Muurzitten |
3x60'' |
Glute-Lift |
4x10 |
Scissors |
4x12 |
Togu Walk |
8x (8 bolllen) |
StepUp Ins.Oms |
3x4 |
|
|
| Mon 07-01 | Tue 08-01 | Wed 09-01 | Thu 10-01 | Fri 11-01 | Sat 12-01 | Sun 13-01Indoorpower |
Abs-Stretch |
4x10 |
H-Crane |
3x8 |
MiniPull |
4x8 |
Squat Jumps |
4x8 |
Stepup Uitval |
3x4pk |
BB-Zij |
4x12 |
Planking |
4x60'' |
|
|
1. | Mon 14-01 | Tue 15-01 | Wed 16-01 | Thu 17-01 | Fri 18-01indoor | Sat 19-01 | Sun 20-01C-Spelen Indoorpower |
Balzitten |
3x90'' |
H-Bump |
3x10 |
Mini Lift |
3x8 |
Stepup Inspr. |
3x4 |
Lunge Swing |
4x4pk |
BB1S |
3x15pk |
BB2S |
3x30 |
|
|
2. | Mon 21-01 | Tue 22-01 | Wed 23-01 | Thu 24-01Algemeen Baan |
1x |
5x |
60 |
90% |
1x |
5x |
50 |
95% |
1x |
5x |
40 |
95% |
1x |
5x |
30 |
95% |
p60,90,90,90 sp5 |
| Fri 25-01 | Sat 26-01indoor | Sun 27-01power |
Hamstring lean |
3x30'' |
Ab Roll-outs |
4x8 |
Planking |
3x75'' |
Slootje |
4x4 |
Start Snap |
3x4 |
Glute-Lift |
3x12 |
I-crunch |
3x8pk |
|
|
3. | Mon 28-01 | Tue 29-01 | Wed 30-01 | Thu 31-01 | Fri 01-02 | Sat 02-02 | Sun 03-02Indoor Ookmeerpower |
B-Uitval |
3x10pk wankel |
BBLR |
4x10pk |
Scissors |
3x8x75% |
Togu Walk |
8x (8 bollen) |
StepUp Ins.Oms |
3x3x75% |
Single Leg HyperExtension |
3x8pk |
Muurzitten |
4x30'' halter |
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