{"id":7245,"date":"2017-05-03T16:34:05","date_gmt":"2017-05-03T16:34:05","guid":{"rendered":"http:\/\/firstclassfitness.club\/?p=7245"},"modified":"2017-05-03T16:34:05","modified_gmt":"2017-05-03T16:34:05","slug":"part-3-training-schedule","status":"publish","type":"post","link":"https:\/\/www.firstclassfitness.nl\/en\/part-3-training-schedule\/","title":{"rendered":"Part 3: training schedule. Do the nine exercises."},"content":{"rendered":"
\n

Trainingsschema \u2013 deel 3<\/h2>\n

Are you ready for another new training schedule? You do these exercises with your Personal Trainer, or if you are an experienced trainer, at home with the necessary equipment.<\/p>\n

This training schedule consists of nine exercises.<\/h3>\n

Take about thirty seconds of rest between exercises so that your heart rate does not drop too low.
\nTake a two-minute break after a lap to drink a sip of water and catch your breath; each lap lasts slightly longer than ten minutes.
\nIf you have half an hour, do three laps; if you have less time, do one or two. Have fun with training schedule part 3.<\/p>\n

\u00a0<\/p>\n

Exercise 1:<\/strong>\u00a0Clean Press<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Arms straight under the shoulders.<\/p>\n

2:<\/strong>\u00a0Lower from a plank position.<\/p>\n

3:<\/strong>\u00a0Elbows close to the body.<\/p>\n

Progression:<\/strong>\u00a0Clean press with a clap.<\/p>\n

Regression:<\/strong>\u00a0With the knees on the ground.<\/p>\n

Exercise 2:<\/strong>\u00a0Back extension<\/u><\/h3>\n

\u00a0<\/strong>Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Tension in the legs.<\/p>\n

2:<\/strong>\u00a0Toes in the ground.<\/p>\n

3:<\/strong>\u00a0Look straight down.<\/p>\n

Progression:<\/strong>\u00a0More repetitions.<\/p>\n

Regression:<\/strong>\u00a0Fewer repetitions.<\/p>\n

Exercise 3:<\/strong>\u00a0Superman<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Straight line between arm, back, and leg.<\/p>\n

2:<\/strong>\u00a0Right arm up \/ left leg up.<\/p>\n

3:<\/strong>\u00a0Left arm up \/ right leg up.<\/p>\n

Progression:<\/strong>\u00a0Superman's feet suspended.<\/p>\n

Regression:<\/strong>\u00a0Plank.<\/p>\n

Exercise 4:<\/strong>\u00a0Shoulder Press<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Wrists straight.<\/p>\n

2:<\/strong>\u00a0Drop to 90 degrees.<\/p>\n

3:<\/strong>\u00a0Straight back.<\/p>\n

Progression:<\/strong>\u00a0Heavier weight.<\/p>\n

Regression:<\/strong>\u00a0Lighter weight.<\/p>\n

Exercise 5:<\/strong>\u00a0Rear Lunges<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Step backward until your legs are at a 90-degree angle.<\/p>\n

2:<\/strong>\u00a0Upper body in a straight line with the lower body.<\/p>\n

3:<\/strong>\u00a0Alternate legs.<\/p>\n

Progression:<\/strong>\u00a0More weight.<\/p>\n

Regression:<\/strong>\u00a0Less weight.<\/p>\n

Exercise 6:<\/strong>\u00a0Overhead Pull + Sit-up<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Feet as close to the body as possible.<\/p>\n

2:<\/strong>\u00a0Weight behind your head until it almost touches the ground.<\/p>\n

3:<\/strong>\u00a0Move the weight forward first, and then the body follow.<\/p>\n

Progression:<\/strong>\u00a0More weight.<\/p>\n

Regression:<\/strong>\u00a0Less weight.<\/p>\n

Exercise 7:<\/strong>\u00a0Tricep skull crusher barbell<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Press the lower back firmly against the ground.<\/p>\n

2:<\/strong>\u00a0Elbows straight up.<\/p>\n

3:<\/strong>\u00a0Do not move your elbows.<\/p>\n

Progression:<\/strong>\u00a0Increase weight<\/p>\n

Regression:<\/strong>\u00a0Lose weight<\/p>\n

Exercise 8:<\/strong>\u00a0Bicep curl reverse dumbbell<\/u><\/h3>\n

Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0Perform the exercise from the correct anatomical position.<\/p>\n

2:<\/strong>\u00a0Do not move your elbows.<\/p>\n

3:<\/strong>\u00a0Grasp the dumbbells with the backs of your hands facing upwards.<\/p>\n

Progression:<\/strong>\u00a0Increase weight.<\/p>\n

Regression:<\/strong>\u00a0Lose weight.<\/p>\n

Exercise 9:<\/strong>\u00a0Side shelf<\/u><\/h3>\n

\u00a0<\/strong>Cues:<\/strong><\/p>\n

1:<\/strong>\u00a0On one arm.<\/p>\n

2:<\/strong>\u00a0Arm at a 90-degree angle.<\/p>\n

3:<\/strong>\u00a0Keep your back straight.<\/p>\n

Progression:<\/strong>\u00a0Side Plank With Leg Lift.<\/p>\n

Regression:<\/strong>\u00a0Perform more concisely.<\/p>\n

\u00a0<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

Trainingsschema \u2013 deel 3 Ben jij klaar voor weer een nieuw trainingsschema? Deze oefeningen doe je samen met je Personal Trainer of als je een ervaren trainer bent, thuis met de benodigde apparatuur. Dit trainingsschema bestaat uit negen oefeningen. Neem … Read More<\/a><\/p>","protected":false},"author":5,"featured_media":7250,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_analytify_skip_tracking":false,"footnotes":""},"categories":[40],"tags":[],"class_list":["post-7245","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainen"],"_links":{"self":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/posts\/7245","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/comments?post=7245"}],"version-history":[{"count":0,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/posts\/7245\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/media?parent=7245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/categories?post=7245"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.firstclassfitness.nl\/en\/wp-json\/wp\/v2\/tags?post=7245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}