Maandag 27 november
1) Squats 1x1 3-4RIR//3x3 15% drop in weight
2a) Patience Deadlifts 3x7 5RIR
2b) Copenhagen Plank 3x 20-45 seconds
3a) Heel elevated Goblet Squat 3x8-12
3b) DB RDL 3x6-8
Main Focus: Brace during Squats
Dinsdag 28 november
1) Bench Press 1x1 3-4RIR//3x3 15% drop in weight
2a) Tempo Benchpress (3-1-0) 3x7 5RIR
2b) Lat Prayer 3x12-15
3a) DB Shoulder Press 3x8-10
3b) Back supported Hammer Curls 3x12-15
Main Focus: Legdrive
Woensdag 29 november
1) Deadlifts 1x1 3-4RIR//3x3 15% drop in weight
2a) Back Squats 3x7 5RIR
2b) Copenhagen Plank 3x30-45 seconds
3a) Banded Hamstring curls 3x8-10
3b) Bulgarian Split Squats 3x12
Main Focus: Hip Positioning
Donderdag 30 november
1) Squats 1x1 3-4RIR//3x3 15% drop in weight
2a) Block pull (2 plates) 3x7 5RIR
2b) Tempo Pallof Press (2-2-2-0) 3x 15-20
3a) DB Rdl 3x6-8
3b) Sissy Squats 3x8-12
Main Focus: Brace
Zaterdag 2 december
1) Squats 1x1 3-4RIR//3x3 15% drop in weight
2a) Patience Deadlifts 3x7 5RIR
2b) Tempo Pallof Press (2-2-2-0) 3x8
3a) DB Stiff legged deadlift 3x6-8
3b) Heel elevated split squat 3x8-10
Main Focus: Center of Mass
Zondag 3 december
1) Bench Press 1x1 3-4RIR//3x3 15% drop in weight
2a) Floor Press 3x7 5RIR
2b) (Weighted) Plank 3x20-45 seconds
3a) DB Benchpress 3x6-8
3b) Single Arm Lat Pulldown 3x8-12
Main Focus: Bar Path
