Alex Hradnansky

Pallof Press w/ Plate Perturbations

https://www.youtube.com/watch?v=ve4Fs0ZQo9k
SET 2
REPS 8/8
WEIGHT 1kg
TEMPO X12
REST
A1

KB HOLD w/ MARCH

https://www.youtube.com/watch?v=pzqQZFS0ASE
SET 2
REPS 6/6
WEIGHT 16kg
TEMPO
REST 60-90s
A2

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 3
REPS 5
WEIGHT BW
TEMPO X
REST 45s
B1

1-Leg hop to broad jump

https://www.youtube.com/watch?v=M03prFMwSOk
SET 3
REPS 3/3
WEIGHT BW
TEMPO X
REST 60s
C1

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 2
REPS 20/20sekund
WEIGHT BW
TEMPO Izometrická výdrž
REST
výdrž na jednej nohe
D1

CALF ISO HOLD 1-LEG

https://www.youtube.com/watch?v=s0NCjyTllRI
SET 2
REPS 20/20s
WEIGHT 10kg
TEMPO izometrická výdrž
REST
výpon a v ruke držíš jednoručku
D2

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 2
REPS 8/8
WEIGHT BW
TEMPO
REST 90s
D3

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 8/8
WEIGHT 8kg
TEMPO 112
REST
E1

INVERTED ROW TRX 2-ARM / BENT KNEES

https://www.youtube.com/watch?v=rzMrfYqnxEI
SET 3
REPS 10
WEIGHT BW
TEMPO 112
REST 90s
E2