09 May 2020
PSV WORKOUT PART 7
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Exercise videos
Train and think like an elite athlete with the PSV Brainport exercise game.
Watch the exercise videos here or download in PDF. Lots of fun playing and moving!
Exercise butt kicks
Condition exercise
PSV player Mario Götze & Nina de Rooij
- Place your feet at hip width.
- Run on the spot, bringing your heel up to your buttock with each step.
- Make sure you come down on the ball of your feet when landing.
- If the exercise is too strenuous, you can do it by walking on the spot instead of running.
For all exercises: Tighten your abdominal muscles. When you exhale you give strength
Exercise wallsquat
Legs exercise
PSV player Nick Viergever & Nina de Rooij
- Stand with your back against a wall.
- Place your feet at hip width.
- Lower yourself slowly, bending at the knees.
- Move your feet a step forward.
- Lower yourself until your knees are at a 90° angle.
- Make sure your knees stay behind your toes.
- Keep your hands crossed on your shoulders.
- Your back should remain flat against the wall.
- You sit as you would on a chair, but against the wall.
*If you have knee problems, don’t sink down too far
For all exercises: Tighten your abdominal muscles. When you exhale you give strength
Exercise push up
Chest exercise
PSV player Olivier Boscagli & Nina de Rooij
- Lie down on your stomach on the floor.
- Place your hands flat on the floor at shoulder level and slightly wider than your shoulders.
- Straighten your knees and push yourself up off the floor until you are balanced on your toes and hands.
- Tense your abdominal muscles and keep your whole body straight (this is known as a raised plank).
- Slowly lower yourself, bending your arms, until you come to just above the floor (arms at a 90° angle), not quite touching the ground with your chest.
- Then push yourself back up, moving only your arms while doing so, and keeping your body strong and still.
* If the exercise is too strenuous, you can do it on your knees.
For all exercises: Tighten your abdominal muscles. When you exhale you give strength
Exercise high knees
Condition exercise
PSV speler Ibrahim Sangaré & Nina de Rooij
- Place your feet at hip width.
- Run on the spot, raising your left or right knee in front of you until it’s at a 90° angle.
- Make sure you come down on the ball of your feet when landing.
* If the exercise is too strenuous, you can do it by walking on the spot instead of running.
For all exercises: Tighten your abdominal muscles. When you exhale you give strength..
Exercise lunge
Legs exercise
PSV player Mario Götze & Nina de Rooij
- Place your feet at hip width.
- Take a step backwards with your left or right foot.
- Lower yourself by bending your rear knee.
- Make sure that both your knees form a 90° angle.
- Make sure your front foot stays flat on the ground and your front knee stays behind your toes.
- Keep your back nice and straight and tighten your abdominal muscles.
- Then come back up again.
- Step forward again and change legs.
* If you have knee problems, don’t sink down too far.
* If you have difficulty balancing, stand with your feet a little further apart or hold on to something while you do the exercise.
For all exercises: Tighten your abdominal muscles. When you exhale you give strength
Exercise crunch
Abdominal exercise
PSV player Nick Viergever & Nina de Rooij
- Lie on your back and lay your hands on the floor by your temples (just above your ears).
- Place your feet at hip width on the floor with your knees at a 90° angle.
- Lift your shoulders off the ground and roll upwards, vertebra by vertebra, keeping your lower back on the ground.
- Then lie back down again flat on the ground, vertebra by vertebra.
- While doing this, be careful not to strain your neck.
* If you find this exercise too easy, turn it into a sit-up and come all the way up (make sure to keep your muscles tensed).
For all exercises: Tighten your abdominal muscles. When you exhale you give strength
Exercise tap and stretch
Condition exercise
PSV player Olivier Boscagli & Nina de Rooij
- Place your feet at hip width.
- Bend your knees and lower yourself towards the ground.
- Balance on the ball of your foot and tap the ground with your fingers.
- Then jump up with your arms extended.
- Make sure you land on the ball of your foot.
* If the exercise is too strenuous, omit the jump and simply stand up and stretch your arms up.
* If you have knee problems, omit the jump and don’t go all the way down to tap the ground
For all exercises: Tighten your abdominal muscles. When you exhale you give strength
Exercise balance
Legs exercise
PSV player Ibrahim Sangaré & Nina de Rooij
- Place your feet at hip width.
- Lift your right foot off the ground.
- Bend your right leg at a 90° angle.
- Make sure your back stays completely straight.
- Try to keep your balance.
* If you have trouble balancing, hold onto a sturdy object.
For all exercises: Tighten your abdominal muscles. When you exhale you give strength
Exercise plank
Abdominal exercise
PSV player Mario Götze & Nina de Rooij
- Lie down on your stomach on the floor.
- Lean on the floor on your elbows, making sure your elbows are positioned beneath your shoulders.
- Straighten your knees and push yourself up off the floor until you are balanced on your toes and elbows.
- Tense your abdominal muscles, pull in your stomach and keep your whole body straight.
- Keep breathing calmly.
* If this exercise is too strenuous, do it on your knees instead of your toes.
For all exercises: Tighten your abdominal muscles. When you exhale you give strength
Exercise triceps dip
Arms exercise
PSV player Nick Viergever & Nina de Rooij
- Sit on a chair, staircase or bench (make sure that the object you are sitting on is solid).
- Place your hands at shoulder width next to your body on the edge of the chair with your fingers pointing to your toes.
- Shift forwards so that your buttocks are just in front of the chair, with your feet flat and legs slightly bent so that your thighs are parallel to the floor.
- Extend your arms; this is your starting position.
- Slowly lower your body towards the floor until your arms are at a 90° angle, making sure that your elbows are pointing backwards.
- Then lift yourself back up by using your arms.
- That's one repetition!
* If this exercise feels too easy, stretch out your legs or put something heavy on your legs.
For all exercises: Tighten your abdominal muscles. When you exhale you give strength
Exercise superman
Back and buttocks exercise
PSV player Olivier Boscagli & Nina de Rooij
- Lie down on your stomach on the floor.
- Stretch your arms out in front of you.
- Stretch your legs out too, but keep both your legs and arms still on the ground.
- Pull in your stomach, so your abdominal muscles have to work extra hard.
- Lift your arms and legs off the ground, leaving your belly on the ground.
- Make sure that your arms and legs are a few centimetres above the ground.
* If this exercise feels too strenuous, lift your legs first and then your arms
For all exercises: Tighten your abdominal muscles. When you exhale you give strength