21/10 T5 powertraining

Alles 30" 30" rust en maal 2; tussen de circuits 5' rust

Cirquit 1:
Squat O-bar / O-bar + 10kg
Dumbel side raises 3kg - 4kg - 5kg
Calf raises O-bar / O-bar + 10kg
Upright row Curved bar + 2x2,5 / curved bar + 2x5
Seated twist Med bal 3-4kg
Back extension
Crossed bird-dog plank

Cirquit 2:
Step up Gr-bar / O-bar
Pompen Op polssteunen
Wisselsprong
Deeps Handen op verhoog (plint)
Sit ups sideways
Leg raises
Side bird-dog plank

Cirquit 3:
Lunges O-bar / O-bar + 10kg
Fly's 3kg - 4kg - 5kg
Drop jump
Neck press Gr-bar / O-bar
Sit-ups
Standing pike crunches
Crunches arms sideways