Tréningové centrum

1-Leg Wall Squat ISO

SET 3

REPS 10sec/10sec

WEIGHT Bw

TEMPO iso

REST

1.Week - 10sec/ľavá/pravá 3x v každej sérií

2.Week- 15sec/ľavá/pravá 3x v každej sérií

3.Week- 15sec/ľavá/pravá 4x v každej sérií

4.Week-30sec/ľavá/pravá 1x v každej sérií

BW Nordic Hamstring ISO Hold

SET 3

REPS

WEIGHT Bw

TEMPO iso

REST

1.Week- 10sec aktívne 10sec pauza x 3 v každej sérií

2.Week- 10sec aktívne 10sec pauza x 3 v každej sérií

3.Week- 15sec aktívne 10sec pauza x 3 v každej sérií

4.Week- 15sec aktívne 10sec pauza x 3 v každej sérií

Copenhagen ISO Hold

SET 3

REPS 20sec

WEIGHT Bw

TEMPO iso

REST

1.Week - 20sec každá noha

2.Week - 25sec každá noha

3.Week - 30sec každá noha

4.Week - 2x20sec každá noha v sérii

BULGARIAN SPLIT SQUAT

SET 4

REPS

WEIGHT

TEMPO 3021

REST

1.Week- 12 - 15 opakovaní BW

2.Week - 10 opakovaní 4kg KB

3.Week- 8 opakovaní 6kg KB

4.Week - 8 opakovaní 8kg KB

HAM CURL SB 1-LEG

SET 4

REPS

WEIGHT

TEMPO 3021

REST

1.Week- 10 opakovaní BW exxcentricky

2.Week - 10 opakovaní BW 2kg exxcentricky

3.Week - 8 opakovaní excentricky/koncentricky

4.Week - 8 opakovaní excentricky/koncentricky

Plank w/ KB switch under

SET 4

REPS 6/6

WEIGHT

TEMPO

REST

BACK SQUAT BB

SET 4

REPS

WEIGHT

TEMPO 3021

REST

1.Week - 12 opakovaní 20 kg BB

2.Week- 10 opakovaní 25 kg BB

3.Week - 10 opakovaní 25 kg BB

4. Week- 8 opakovaní 30 kg BB

Side Plank Knee to Elbow / Elbow / Knee

SET 4

REPS 10/10

WEIGHT BW

TEMPO

REST

HIP THRUST BB 1-LEG

SET 4

REPS

WEIGHT

TEMPO 3021

REST

1.Week- 12 opakovaní BW

2.Week- 10 opakovaní DB 5KG

3.Week- 10 opakovaní 5KG

´4.Week - 8 opakovaní obojnozmo 20 kg BB

DB Chop – Low to High / Standing (Propulsive)

SET 4

REPS 8/8

WEIGHT 6KG KB

TEMPO

REST