2._UB_PŠC

Upper back Massage

https://www.youtube.com/watch?v=ehFeVTYm3Jo
SET
REPS
WEIGHT
TEMPO
REST

Pectoralis Massage

https://www.youtube.com/watch?v=XAjQbHH1Hw0
SET
REPS
WEIGHT
TEMPO
REST

Biceps Massage

https://www.youtube.com/watch?v=q9_rOfTfpNk
SET
REPS
WEIGHT
TEMPO
REST

Thoracic extensions / seated

https://www.youtube.com/watch?v=KH_7S8WZ8mk
SET
REPS 10
WEIGHT
TEMPO
REST

T SPINE ROTATION / QUADRUPED

https://www.youtube.com/watch?v=AJ7sKr3cYYc
SET
REPS 8/8
WEIGHT
TEMPO
REST

Humero – scapular rhythm

https://www.youtube.com/watch?v=1qq3ZUZXb2k
SET
REPS 8/8
WEIGHT
TEMPO
REST

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60s

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60s

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 4
REPS 6-8
WEIGHT 10-20kg
TEMPO 312
REST 90s

PULL-UP (NEUTRAL)

https://www.youtube.com/watch?v=lqn96nMYsx8
SET 4
REPS 6-8
WEIGHT BW
TEMPO 312
REST 90s

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 4
REPS 10
WEIGHT BW
TEMPO 312
REST 90s

SHOULDER PRESS 2-ARM / DB

https://www.youtube.com/watch?v=Lr_dpiy87c8
SET 4
REPS 6-8
WEIGHT 8-16kg
TEMPO 312
REST 90s

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP

https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET 4
REPS 6-8
WEIGHT BW
TEMPO 312
REST 90s

LATERAL RAISE 1-LEG w/ MiniBand

https://www.youtube.com/watch?v=9wp_CTf2duo
SET 4
REPS 10/10
WEIGHT
TEMPO
REST 90s