LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal
Anterior Posterior Reaches
Set reps
1 10
Alternating Side Ward
Set reps
1 10
Alternating Pigeon
Set reps
1 10
Underswitch Get Up
Set reps
1 5 rechts
Workout Blocks
Working Block
Horizontal
3-Count High Knees
Set time Rest
1 40 seconden 20 seconden
2 40 seconden 20 seconden
3 40 seconden 20 seconden
4 40 seconden 20 seconden
Mountain Climbers
Set time Rest
1 40 seconden 20 seconden
2 40 seconden 20 seconden
3 40 seconden 20 seconden
4 40 seconden 20 seconden
3-Count Skater Hold
Set time Rest
1 40 seconden 20 seconden
2 40 seconden 20 seconden
3 40 seconden 20 seconden
4 40 seconden 20 seconden
Set time Rest
1 40 seconden 20 seconden
2 40 seconden 20 seconden
3 40 seconden 20 seconden
4 40 seconden 20 seconden
Cool Down Blocks
Cool Down Block
Horizontal
Anterior Posterior Reaches
Set reps
1 10
Chair Prone Split Extension
Set reps
1 10
90-90 Supine Pose
Set time
1 3-5 minuten

4on1 maandag 1

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Warmup Block
Horizontal Loading

ULT
Anterior Posterior Reaches
Set Reps
1 10
UMT
Alternating Side Ward
Set Reps
1 10
UMT
Alternating Pigeon
Set Reps
1 10
UMT
Underswitch Get Up
Ground to Standing Exercise.
Set Reps
1 5 rechts

Workout Blocks

Working Block
Horizontal Loading

4 rondes
1 ronde = alle 4 de oefeningen
40 seconden werken en 20 seconden rust

ULT
3-Count High Knees
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Time Rest
1 40 seconden h:m:s 20 seconden (h:m:s)
2 40 seconden h:m:s 20 seconden (h:m:s)
3 40 seconden h:m:s 20 seconden (h:m:s)
4 40 seconden h:m:s 20 seconden (h:m:s)
ULT
Mountain Climbers
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
Set Time Rest
1 40 seconden h:m:s 20 seconden (h:m:s)
2 40 seconden h:m:s 20 seconden (h:m:s)
3 40 seconden h:m:s 20 seconden (h:m:s)
4 40 seconden h:m:s 20 seconden (h:m:s)
UMT
3-Count Skater Hold
Develop agility and neuromuscular control in the frontal transverse plane.
Set Time Rest
1 40 seconden h:m:s 20 seconden (h:m:s)
2 40 seconden h:m:s 20 seconden (h:m:s)
3 40 seconden h:m:s 20 seconden (h:m:s)
4 40 seconden h:m:s 20 seconden (h:m:s)
Set Time Rest
1 40 seconden h:m:s 20 seconden (h:m:s)
2 40 seconden h:m:s 20 seconden (h:m:s)
3 40 seconden h:m:s 20 seconden (h:m:s)
4 40 seconden h:m:s 20 seconden (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Anterior Posterior Reaches
Set Reps
1 10
ULT
Chair Prone Split Extension
Set Reps
1 10
GPR ULT
90-90 Supine Pose
Restful pose and an easier position to learn how to diaphragmatically breathe.
Set Time
1 3-5 minuten h:m:s