# Benen training wegens schouder blessure 

## Training 

Bodyweight Squat · Deep Squat Hold · Lunge · Reverse Lunge · Jump Squat · Split Squat · Glute Bridge (Single-Leg) · Wall Sit

### Workout


### Warmup

- 1 × 0 Bodyweight Squat
- 1 × 0s Deep Squat Hold

### Training

- **Lunges · 3 rounds**
  - 0 Lunge
  - 0 Reverse Lunge
- **Squats · 3 rounds**
  - 0 Jump Squat
  - 0 Split Squat
- 3 × 0 Glute Bridge (Single-Leg)
- 3 × 0 Wall Sit


## Stretching 

Hamstring Stretch (90/90) · Clamshell · Quad Stretch · Pigeon Pose · Calf Stretch

### Workout

- 2 × 0 Hamstring Stretch (90/90)
- 2 × 0 Clamshell
- 2 × 0 Quad Stretch
- 2 × 0s Pigeon Pose
- 2 × 0 Calf Stretch - Stair