LOCOMOTION

A  BRIDGE WALL CLIMB

6 reps gecontroleerd/ 3 sets / 90 sec rust

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B  APE

Zie begin in onderdeel B. in week 3-6 /5 reps per zijde/ 3 sets / 60 sec rust

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C  REVERSE CORTA CAPIM

Zie einde in onderdeel D in week 3-6 /5 reps per zijde/ 3 sets / 60 sec rust

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D  AU CORTADO + QDR

5 reps per zijde/ 3 sets / 60 sec rust

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E  APE SLIDE SWITCH 

5 reps per zijde/ 3 sets / 60 sec rust

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F  LIZARD SLIDE SWITCH 

5 reps per zijde/ 3 sets / 60 sec rust

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G  QDR SWITCH 

5 reps per zijde/ 3 sets / 60 sec rust

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H  QDR STATIC HOLD

5 reps per zijde/ 3 sets / 60 sec rust

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LOCOMOTION – WEEK 3-6

 

A  BRIDGE WALL CLIMB 

6 reps gecontroleerd/ 3 sets / 90 sec rust

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B  APE + APE SLIDE SWITCH

3 reps per zijde/ 3 sets / 60 sec rust

[custom_test form_id=”10″]

C  STEP BEHIND + LIZARD SWITCH 3 STEP QDR EXIT

3 reps per zijde/ 3 sets / 60 sec rust

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D  COSSACK + REVERSE CORTA CAPIM

3 reps per zijde/ 3 sets / 60 sec rust

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E  SHABLUL + QDR SWITCH

3 reps per zijde/ 3 sets / 60 sec rust

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F  CRAB + REVERSE CORTA CAPIM + COSSACK + STEP BEHIND

3 reps per zijde/ 3 sets / 60 sec rust

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G  AU CORTADO + QDR

3 reps per zijde/ 3 sets / 60 sec rust

[custom_test form_id=”16″]

H  QDR STATIC HOLD

5 reps per zijde/ 3 sets / 60 sec rust

[custom_test form_id=”17″]