Alexander Hradnansky BLOCK 2 (1)

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 3
REPS 10
WEIGHT BW
TEMPO
REST
A1

Side plank w/ H ROW

https://www.youtube.com/watch?v=K1GWnZ-RDPw
SET 2
REPS 10/10
WEIGHT band
TEMPO 112
REST
A2

WD Load and lift

https://www.youtube.com/watch?v=d6DhwMFOM_4
SET 2
REPS 5/5
WEIGHT BW
TEMPO x
REST 45s
B1

WD Single Exchange

https://www.youtube.com/watch?v=030cimsjwV8
SET 3
REPS 6/6
WEIGHT BW
TEMPO X
REST 45s
C1

Prowler sprint

https://www.youtube.com/watch?v=aN7jtWDX2Gw
SET 3
REPS 1+1
WEIGHT Sane + 20kg
TEMPO X
REST 90s
20m šprint so saňami (30s pauza) + 20m šprint z polovysokého štartu bez saní
D1

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 3
REPS 5op
WEIGHT 60kg
TEMPO 20X
REST 30s
TRAP BAR !!!
Podrep - výbušne hore do výponu.
E1

HIP THRUST 1-LEG w/ JUMP

https://www.youtube.com/watch?v=vkHMysDcM6g
SET 3
REPS 5/5op
WEIGHT BW
TEMPO 10X
REST 120s
E2

Oscillating Split Squat RFE

https://www.youtube.com/watch?v=OvqJ4dCxb2E
SET 2
REPS 4/4
WEIGHT 8/8kg jednoručky
TEMPO
REST

CALF ISO HOLD 1-LEG

https://www.youtube.com/watch?v=s0NCjyTllRI
SET 2
REPS 20s
WEIGHT 16kg
TEMPO izometrická výdrž
REST
F1

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 2
REPS 30s
WEIGHT BW
TEMPO izometrická výdrž
REST
F2

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
8x (10s ON / 20s OFF)
10s ON ( >72RPM) (week 1 -82rpm)