Alexander Hradnansky UB

Plank w/ KB switch under

https://www.youtube.com/watch?v=KMsw88aJVYQ
SET 3
REPS 10/10
WEIGHT 8kg
TEMPO
REST
A1

OH Paloff Press / Tall Kneeling

https://www.youtube.com/watch?v=z1mVDczSNJg
SET 3
REPS 10/10
WEIGHT Band
TEMPO 112
REST
A2

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 20/20sek.
WEIGHT BW
TEMPO izometrická výdrž
REST 60-90s
Horná noha založená cez koleno (90 stupňov pokrčenie), spodná noha vystretá pod lavičkou.
A3

Chest Pass MB 1-ARM

https://www.youtube.com/watch?v=G14KD1NjaXg
SET 3
REPS 6/6
WEIGHT 3kg
TEMPO X
REST 30s
B1

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP

https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET 3
REPS 8
WEIGHT BW
TEMPO X12
REST 90s
B2

BB BP

https://youtu.be/a_wp44Jr_s8
SET 3
REPS 5
WEIGHT 40
TEMPO 20X
REST
C1

PULL-UP (NEUTRAL)

https://www.youtube.com/watch?v=lqn96nMYsx8
SET 3
REPS 6
WEIGHT BW
TEMPO 113
REST 90s
C2

TRICEPS EXTENSION 2-ARM / STANDING / TRX

https://www.youtube.com/watch?v=u9FPqSe5cZs
SET 3
REPS 8
WEIGHT BW
TEMPO 201
REST
D1

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 8/8
WEIGHT 8-9kg
TEMPO 102
REST 60s
D2