Dominik Bolerác ITP 1

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
A1

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60
A2

1-Leg Calf ISO push WD

https://www.youtube.com/watch?v=dVCBoZr4UAE
SET 3
REPS 10/10sekúnd obe nohy
WEIGHT iso push
TEMPO
REST
B1

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 20s
WEIGHT BW
TEMPO low-medium intensity
REST 60s
B2

2-Leg Hurdle Jump Continuous

https://www.youtube.com/watch?v=IdgAyC7b_kU
SET 3
REPS 8
WEIGHT BW
TEMPO X
REST 20s
C1

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 3
REPS 15s
WEIGHT iso hold
TEMPO
REST 60s
C2

Split Squat 2xDB w/ Knee Drive

https://www.youtube.com/watch?v=DH6Dmo5zt1M
SET 3
REPS 8/8
WEIGHT 15/15kg
TEMPO 301
REST
D1

BW Nordic Hamstring ISO Hold

https://www.youtube.com/watch?v=HXEZV6a79kI
SET 3
REPS 30s
WEIGHT BW
TEMPO ISO hold
REST 90s
D2

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 7/7
WEIGHT 16kg
TEMPO 401
REST
E1
Činku držíš pri hrudníku, na jednej nohy pomaly v tempe dole, cez obe nohy hore!

RDL DB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=3ytMPb3VtgI
SET 3
REPS 6/6
WEIGHT 10/10kg
TEMPO 301
REST 90s
E2

1L Soleus ISO WD

https://www.youtube.com/watch?v=4QgNbwzccLc
SET 3
REPS 20s obe nohy
WEIGHT BW
TEMPO iso hold
REST
F1

CALF ISO HOLD 1-LEG

https://www.youtube.com/watch?v=s0NCjyTllRI
SET 3
REPS 30s
WEIGHT 25kg jednoručka
TEMPO iso hold
REST 90s
F2