Mijn eigen plan PULLUP LADDER: Goal: Dead hang 60 sec Pushup ladder: 3 x 10 clean Dip ladder: 3 x 15 clean Handstand ladder: Pijnvrije wrist 30 sec handstandhold Pikepushup ladder Tbc ELBOW LEVER - frogstand 30 sec - crowpose 30 sec L Sit - 20 sec tucked
Routines in this Program
PULL & CORE
Arm Circle · Cat-Cow · Scapular Push-Up · Pull Apart · Wrist rocks · Scapular Pull-Up · Wall Handstand Hold · Dead Hang · Scapular Pull-Up · Negative Pull-Up · Band lat pulldown · Pull-Up (Band-Assisted) · Hollow Body Hold · Hanging Knee Raise
PUSH & HANDSTAND
Wall Handstand Hold · Push-Up · Dip · Pike Hold (Feet Elevated) · Pike Push-Up · Tempo pushup · Plank
ACTIVATION
Wall Handstand Hold · Dead Hang · Pull-Up (Band-Assisted) · Push-Up · Band lat pulldown · Dip · Frog Stand · Tucked L-Sit · Hollow Body Hold
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