| Kracht Binnen | ||||
| Legpress 1B | 3x10x60% | |||
| H-Bump | 4x12 | |||
| Hang Power Clean | 3x5x80% | |||
| Dragonfly | 4x6 | |||
| Overhead plate step-up | 3x5x60% pk | |||
| Balzitten | 4x40'' + rustig roteren met bal / schijf | |||
| Hip Thrust 1B | 4x5x75% pk | |||
| Planking Bosu | 4x60'' +10kg | |||
| alt: stepup => seated boxjumps 4x6 dragonfly => roll outs |
||||