Tréningové centrum

AIRBIKE

SET

REPS 3-5min

WEIGHT

TEMPO

REST

Warm UP

Quadriceps Massage

SET 1

REPS 45's

WEIGHT

TEMPO

REST

Hamstring Massage

SET 1

REPS 45's

WEIGHT

TEMPO

REST

Ankle dorsiflexion / half kneeling

SET 2

REPS 8/8

WEIGHT

TEMPO

REST

90/90 glute stretch

SET 2

REPS 8/8

WEIGHT

TEMPO

REST

Glute bridge straight leg lift w/foam roller squeeze

SET 2

REPS 8/8

WEIGHT

TEMPO

REST

Split Squat ISO Hold

SET 2

REPS 20's

WEIGHT

TEMPO

REST

BULGARIAN SPLIT SQUAT DB

SET 3

REPS 8

WEIGHT 2 x 10 kg

TEMPO 3-0-1-0

REST 90's

Week 1-2 3x10 @ 8/8 kg

Week 3-4 3x8 @ 10/10kg

Week 5-6 3x10 @ 10/10kg

Plate Chop – Low to High / Standing (Propulsive)

SET 3

REPS 8/8

WEIGHT 5kg

TEMPO X-0-1-0

REST 60's

W1-2 3x 8/8 @ 10kg

W3-4 3x 10/10 @ 10kg

W5-6 3x 12/12 @ 5kg

RDL CONTRA 1-ARM / 1-LEG

SET 3

REPS 8

WEIGHT 15kg

TEMPO 3-1-2-1

REST 60's

Week 1-2 3x8/8 @ 15 kg

Week 3-4 3x10/10 @ 15kg

Week 5-6 3x8 @ 17,5kg

STEP-UP 2-DB / 1-LEG

SET 3

REPS 10/10

WEIGHT

TEMPO 3-1-1-0

REST 60's

Week 1-2 3x 8/8 @ 8/8 kg

Week 3-4 3x 10/10 @ 8/8kg

Week 5-6 3x 8/8 @ 10/10 kg

HAM CURL SB 1-LEG

SET 3

REPS 8/8

WEIGHT

TEMPO 4-1-2-1

REST 15's

Week 1-2 3x 8/8 @ BW

Week 3-4 3x 10/10 @ BW

Week 5-6 3x 12/12 @ BW

Dead Bug 1-LEG Fixed

SET 3

REPS 8/8

WEIGHT

TEMPO 2-1-2-1

REST 60's

Week 1-2 3x 8/8 @ BW

Week 3-4 3x 10/10 @ BW

Week 5-6 3x 12/12 @ BW

CALF RAISE 1-ARM / 1-LEG DB

SET 3

REPS 12

WEIGHT

TEMPO 3-1-2-1

REST 60's

Week 1-2 3x12 @ 15kg

Week 3-4 3x12 @ 15kg

Week 5-6 3x12 @ 17,5kg

Martin Strihovský

AIRBIKE

Quadriceps Massage

Hamstring Massage

Ankle dorsiflexion / half kneeling

90/90 glute stretch

Glute bridge straight leg lift w/foam roller squeeze

Split Squat ISO Hold

BULGARIAN SPLIT SQUAT DB

Plate Chop – Low to High / Standing (Propulsive)

RDL CONTRA 1-ARM / 1-LEG

STEP-UP 2-DB / 1-LEG

HAM CURL SB 1-LEG

Dead Bug 1-LEG Fixed

CALF RAISE 1-ARM / 1-LEG DB