Benodigd:
- Matjes
- Dumbells
- Resistanceloop
- Elastieken
Optioneel: zwaar gewicht

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1. Lunge-squat combi
10 sec rust
2. Lateral squats
10 sec rust
3. Reverse lunges, alternating
10 sec rust
4. Squat & side raise
10 sec rust
5. Split squat - linksvoor
10 sec rust
6. Split squat - rechtsvoor
10 sec rust
7. Double pulse squats
10 sec rust
8. X-jumps

1. Double leg raises
10 sec rust
2. Reverse crunches
10 sec rust
3. Bicycles
10 sec rust
4. Side plank dips - links
10 sec rust
5. Scissors
10 sec rust
6. Side plank dips - links
10 sec rust
7. Reverse plank knee drives
(of Glute bridge knee drives)
10 sec rust
8. Plank elbow push

Bootyband boven de knieën

1. Donkey kick - links
10 sec : Fire hydrants links
2. Rainbows - links
10 sec: Fire hydrants links
3. Donkey kick - rechts
10 sec: Fire hydrants - rechts
4. Rainbows - rechts
10 sec: Fire hydrants - rechts
5. Donkey kick - links
10 sec : Fire hydrants links
6. Rainbows - links
10 sec: Fire hydrants links
7. Donkey kick - rechts
10 sec: Fire hydrants - rechts
8. Rainbows - rechts
10 sec: Fire hydrants - rechts

Bootyband boven de knieën

In zijligging

1. Glute kick - links
10 sec : Sidelying leg raise - links
2. Clamshell - links
10 sec : Sidelying leg raise - links
3. Glute kick - rechts
10 sec: Sidelying leg raise - rechts
4. Clamshell - rechts
10 sec : Sidelying leg raise - rechts
5. Glute kick - links
10 sec : Sidelying leg raise - links
6. Clamshell - links
10 sec : Sidelying leg raise - links
7. Glute kick - rechts
10 sec: Sidelying leg raise - rechts
8. Clamshell - rechts
10 sec : Sidelying leg raise - rechts

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