{"id":74994,"date":"2025-10-25T17:09:48","date_gmt":"2025-10-25T15:09:48","guid":{"rendered":"https:\/\/rollandskate.be\/?page_id=74994"},"modified":"2026-06-02T09:06:25","modified_gmt":"2026-06-02T07:06:25","slug":"trainingsschemas","status":"publish","type":"page","link":"https:\/\/rollandskate.be\/en\/trainingsschemas\/","title":{"rendered":"Trainingsschema&#8217;s"},"content":{"rendered":"<h1 class=\"wp-block-heading\">Juni<\/h1>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2026\/06\/SCHEMA-MINIS-1.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of SCHEMA MINIS -1.\"><\/object><a id=\"wp-block-file--media-d154f336-9742-4adc-b78e-6498a1140ac0\" href=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2026\/06\/SCHEMA-MINIS-1.pdf\">SCHEMA MINIS -1<\/a><a href=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2026\/06\/SCHEMA-MINIS-1.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-d154f336-9742-4adc-b78e-6498a1140ac0\">Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2026\/03\/SCHEMA-MINIS-5.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of SCHEMA MINIS (5).\"><\/object><a id=\"wp-block-file--media-431e9774-682c-43c6-a403-74cd32ad1364\" href=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2026\/03\/SCHEMA-MINIS-5.pdf\">SCHEMA MINIS (5)<\/a><a href=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2026\/03\/SCHEMA-MINIS-5.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-431e9774-682c-43c6-a403-74cd32ad1364\">Download<\/a><\/div>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Quadriceps (front of the thigh)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"288\" src=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_quadriceps-1024x288.png\" alt=\"\" class=\"wp-image-75036\" srcset=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_quadriceps-1024x288.png 1024w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_quadriceps-300x84.png 300w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_quadriceps-768x216.png 768w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_quadriceps-1536x432.png 1536w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_quadriceps-600x169.png 600w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_quadriceps.png 1705w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Groin \/ adductors (inner thighs)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"228\" src=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_liezen-1024x228.png\" alt=\"\" class=\"wp-image-75037\" srcset=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_liezen-1024x228.png 1024w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_liezen-300x67.png 300w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_liezen-768x171.png 768w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_liezen-1536x341.png 1536w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_liezen-600x133.png 600w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_liezen.png 1705w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Back (lower back &amp; spine)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"233\" src=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_rug-1024x233.png\" alt=\"\" class=\"wp-image-75038\" srcset=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_rug-1024x233.png 1024w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_rug-300x68.png 300w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_rug-768x175.png 768w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_rug-1536x350.png 1536w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_rug-600x137.png 600w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_rug.png 1705w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Hamstrings (back of the thigh)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"353\" src=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_hamstrings-1024x353.png\" alt=\"\" class=\"wp-image-75039\" srcset=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_hamstrings-1024x353.png 1024w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_hamstrings-300x104.png 300w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_hamstrings-768x265.png 768w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_hamstrings-1536x530.png 1536w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_hamstrings-600x207.png 600w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_hamstrings.png 1704w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Calves<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"366\" src=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_kuiten-1024x366.png\" alt=\"\" class=\"wp-image-75040\" srcset=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_kuiten-1024x366.png 1024w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_kuiten-300x107.png 300w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_kuiten-768x274.png 768w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_kuiten-1536x549.png 1536w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_kuiten-600x214.png 600w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_kuiten.png 1707w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Gluteal muscles<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"271\" src=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_bilspieren-1024x271.png\" alt=\"\" class=\"wp-image-75041\" srcset=\"https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_bilspieren-1024x271.png 1024w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_bilspieren-300x79.png 300w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_bilspieren-768x203.png 768w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_bilspieren-1536x406.png 1536w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_bilspieren-600x159.png 600w, https:\/\/rollandskate.be\/wp-content\/uploads\/2025\/11\/stretch_bilspieren.png 1705w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">Related video:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"15 Minute Off Skates Dryland Workout With World Champion Joey Mantia 4k\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/NH5LgNpLZzE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Link: <a href=\"https:\/\/www.youtube.com\/watch?v=NH5LgNpLZzE\">https:\/\/www.youtube.com\/watch?v=NH5LgNpLZzE<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Juni Quadriceps (voorkant bovenbeen) Liezen \/ adductoren (binnenkant dijen) Rug (onderrug &amp; wervelkolom) Hamstrings (achterkant bovenbeen) Kuiten Bilspieren Bijhorende video: Link: https:\/\/www.youtube.com\/watch?v=NH5LgNpLZzE<\/p>","protected":false},"author":70827,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"ngg_post_thumbnail":0,"footnotes":""},"class_list":["post-74994","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/rollandskate.be\/en\/wp-json\/wp\/v2\/pages\/74994","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rollandskate.be\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/rollandskate.be\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/rollandskate.be\/en\/wp-json\/wp\/v2\/users\/70827"}],"replies":[{"embeddable":true,"href":"https:\/\/rollandskate.be\/en\/wp-json\/wp\/v2\/comments?post=74994"}],"version-history":[{"count":21,"href":"https:\/\/rollandskate.be\/en\/wp-json\/wp\/v2\/pages\/74994\/revisions"}],"predecessor-version":[{"id":75190,"href":"https:\/\/rollandskate.be\/en\/wp-json\/wp\/v2\/pages\/74994\/revisions\/75190"}],"wp:attachment":[{"href":"https:\/\/rollandskate.be\/en\/wp-json\/wp\/v2\/media?parent=74994"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}