Training details – Core
Dag 1
🗑️
➕
| Volgorde |
Spiergroep |
Oefening |
Reps per set |
Acties |
| 1 |
Core |
Crunches |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 2 |
Core |
Shoulder taps |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 3 |
Core |
Leg raises |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 4 |
Core |
High crunches |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 5 |
Core |
Side plank |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 6 |
Core |
Mountain climber |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 7 |
Core |
Back raise |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 8 |
Core |
Russian twist |
10 10 10 10 |
⬆️
⬇️
✏️
🗑️
|
| 9 |
Core |
Side crunch |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 10 |
Core |
Bicycle crunches |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 11 |
Core |
Dead bug |
1 |
⬆️
⬇️
✏️
🗑️
|
| 12 |
Core |
Plank |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|
| 13 |
Core |
Dumbell side bend |
10 10 10 10 |
⬆️
⬇️
✏️
🗑️
|
| 14 |
Core |
Ab roller |
1 1 1 1 |
⬆️
⬇️
✏️
🗑️
|