Bodyweight
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Backlying alternating heel slide
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Backlying alternating leg raise
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Balance sit
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Bear paw
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Bear paw shoulder taps
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Bicycles
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Bicycle crunch
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Bicycles, leunend
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Bird dog cross, alternating
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Bird dog cross, repeater
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Blast off
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Board to mountain (high)
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Board to Mountain (low)
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Boxer squat punch
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Bulgarian split squat
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Burpee (full)
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Crunches
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Crunch double extent
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Crunch knee touch
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Cursty lunge
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Dead bug cross
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Double leg raise
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Donkey kick
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Donkey kick to fire hydrants
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Fire hydrants
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Flutter kicks
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Forward jump & shuffle back
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Frog jumps
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Front elevated split squat (FESS)
De voornaamste verschillen tussen een Front Elevated Split Squat (FESS) en een Bulgarian Split Squat (BSS) zijn het actieve been en de spierfocus.
- Bij FESS staat de voorste voet verhoogd (focus op quads/diepe stretch), terwijl bij
- BSS de achterste voet verhoogd is (focus op billen/bovenbenen).
Beide bieden een grotere "range of motion" dan een standaard split squat. -
Front lunges
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Glute bridges
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(Elevated) glute bridge
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Glute bridge & abduct
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Glute bridge & arm scissors
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Glute bridge & calf raise
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Glute bridge knee drives
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Glute bridge leg drops
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Hakken-bil
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Halve burpee
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Heel touches/ Oblique crunch
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Hello dolly
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Hundreds
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In & out jacks
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Inch worms
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Jumping jacks
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Jumping lunges
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Knee hugs
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Knie heffen
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Lateral burpee
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Lateral lunges
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Lateral run & touch floor
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Lateral squats, alternating
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Lateral squat jumps
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Lunge & twist
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Lunge/squat combi
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Lungewalk
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Lungewalk & twist
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Lying toe taps, alternating
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Mountain climbers
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Mountain climber cross
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Plank
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Plank elbow push
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Plank hip dip
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Plank jacks
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Plank leg raise
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Plank rotation
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Plank shoulder taps
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Plank toe touches
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Plank ups
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Plank (verhoogd)
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Plank walk (lateral)
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Pulse up
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Push up knees
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Rainbows
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Reverse crunch
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Reverse lunges
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Reverse lunge & hop!
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Reverse lunge & knee up
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Reverse plank
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Reverse plank knee drives
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Russian twist
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Scissors
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Scissors crossover
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Side crunch leg raise
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Sidelying glute kick
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Sidelying leg raise
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Side plank
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Side plank & abduct
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Side plank crunch
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Side plank dip
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Side plank rotation
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Side steps
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Single leg bentover
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Single leg glute bridge
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Sit-up
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Sit-up overhead
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Sit up & twist
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Skaters
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Ski jumps
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Split squat
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Squat
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Squat box jumps
Gebruik een kleine verhoging/stoeprand/traptrede
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Squat jacks
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Squat jumps
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Squat & kick back
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Squat & knee up (alternating)
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Standing crunch, alternating
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Standing scissors
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Single leg standing crunch
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Standing toe touches
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Step ups
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Sumo squat
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Superman
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Superman twist
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Toe jacks
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Touwtje springen
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Triceps dips
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V-sits
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V-sit bicycles
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V-sit extent
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Wall bridge
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Wall sit
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Windshield wipers
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X-jumps/ Star jumps
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