Strength & Conditioning

Off-season Strength & Conditioning programma van Coach Jari:
https://docs.google.com/spreadsheets/d/1vqANCEo4E5FDNDP9lhL9LNePx8PbYwp-07Py3sIzXyY/edit?gid=278517500#gid=278517500

Part of; Training Program “ATHLETIC QUARANTINE” 

Equipment Needed: Een Weerstand elastiek van 15KG (deze kan je bv hier kopen)

Extra range side lying hip abduction, 4 keer, 45S BK, Rust 60s na 1 ronde

Rev Crunch, 4 keer, 45S, Rust 60s na 1 ronde

Kneeling side hip clam, 4 keer, 45S, Rust 60s na 1 ronde

Squats op de drempel of Box Squat, 4 x 12, Rust 60s na 1 ronde

Pushup Of Bench Pushup, 4 x 10, Rust 60s na 1 ronde

Plank met teen optillen of Bench Plank, 4 x 8BK, Rust 60s na 1 ronde

Lateral raise L Iso Hold, 4 x 30s, Rust 60s na 1 ronde

Lateral raise R Iso Hold, 4 x 30s, Rust 60s na 1 ronde

Front Raises, 4 x 30s, Rust 60s na 1 ronde

Sfinx Push Up Of Bench Sfinx, 4 x 30s, Rust 60s na 1 ronde