Róbert Belis

6 WEEK PLAN - LOWER BODY

Quadriceps Massage

https://www.youtube.com/watch?v=P3sISTcI3uc
SET 1
REPS 45's
WEIGHT
TEMPO
REST

Hamstring Massage

https://www.youtube.com/watch?v=VnCv-FVyW18
SET 1
REPS 45's
WEIGHT
TEMPO
REST

Glute Massage

https://www.youtube.com/watch?v=zhUYq5R60Rk
SET 1
REPS 45's
WEIGHT
TEMPO
REST

Adductor Massage

https://www.youtube.com/watch?v=jp7cfvrxAWE
SET 1
REPS 45's
WEIGHT
TEMPO
REST

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Hip Flexor Stretch BP

https://www.youtube.com/watch?v=0IXhPTozUr8
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Quadruped double leg adductor stretch

https://www.youtube.com/watch?v=HNEF8T19X0s
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 2
REPS 8/8
WEIGHT
TEMPO
REST

Split Squat ISO Hold

https://www.youtube.com/watch?v=9-E7YW2WAlM
SET 2
REPS 20's
WEIGHT
TEMPO
REST

Forward walk w/ MB

https://www.youtube.com/watch?v=tgpFQ2A8h0k
SET 2
REPS 8/8
WEIGHT
TEMPO
REST

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 3
REPS 8
WEIGHT 2 x 10 kg
TEMPO 3-0-1-0
REST 30's
Week 1-2 3x10 @ 10kg
Week 3-4 3x8 @ 12kg
Week 5-6 3x8 @ 14kg

B-Stance RDL DB

https://youtu.be/eaWsnTvT9AQ
SET 3
REPS 8
WEIGHT 14kg
TEMPO 3-1-2-1
REST 30's
Week 1-2 3x10 @ 12,5kg
Week 3-4 3x8 @ 14kg
Week 5-6 3x8 @ 16kg

Plate Chop – Low to High / Standing (Propulsive)

https://www.youtube.com/watch?v=oJidAPpI12I
SET 3
REPS 8/8
WEIGHT 5kg
TEMPO X-0-1-0
REST 60's
W1-2 3x 10/10 @ 5kg
W3-4 3x 10/10 @ 5kg
W5-6 3x 12/12 @ 5kg

Lateral Lunge GOBLET DB

https://www.youtube.com/watch?v=zNPesWuMB7o
SET 3
REPS 10/10
WEIGHT 8 kg
TEMPO 3-1-1-0
REST 30's
Week 1-2 3x 10/10 @ 8 kg
Week 3-4 3x 8/8 @ 10kg
Week 5-6 3x 8/8 @ 12,5 kg

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 15/15's
WEIGHT
TEMPO
REST 15's
Week 1-2 3x 2x (10/10's)
Week 3-4 3x 2x (12/12's)
Week 5-6 3x 2x (15/15's)

MOUNTAIN CLIMBER BW

https://www.youtube.com/watch?v=8p8S-LiK9DE
SET 3
REPS 8/8
WEIGHT
TEMPO
REST 60's
Week 1-2 3x 8/8 @ BW
Week 3-4 3x 10/10 @ BW
Week 5-6 3x 12/12 @ BW

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 1
REPS 8×30 s
WEIGHT
TEMPO
REST
Week 1-2 8×30 s @ 55–60 RPM / REST: 30's
Week 3-4 10×20 s @ 60–65 RPM REST: 40's
Week 5-6 6×40 s @ 65–70 RPM REST: 50's