Dušan 6/1/2026

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 3
REPS 10
WEIGHT
TEMPO
REST
A1

Split Squat 2xDB w/ Knee Drive

https://www.youtube.com/watch?v=DH6Dmo5zt1M
SET 3
REPS 10
WEIGHT 10-10
TEMPO 3 dole 1 hore
REST
A2

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 3
REPS 16
WEIGHT
TEMPO
REST
A3

SHOULDER PRESS 1-ARM / FLOOR SEATED / DB

https://www.youtube.com/watch?v=jHvwOe5J45k
SET 3
REPS 10
WEIGHT 6-8kg
TEMPO
REST
B1

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 1 min
WEIGHT
TEMPO
REST
B2

TRICEPS EXTENSION PUSH UP / BW

https://www.youtube.com/watch?v=dnmL6j43-eU
SET 3
REPS 10X
WEIGHT
TEMPO
REST
B3

1-ARM DB Suitcase Carry OH

https://www.youtube.com/watch?v=gTJ30DGvLtU
SET 3
REPS 30S
WEIGHT 12-15KG
TEMPO
REST
C1 - Prechádzaj sa s činkou v priestore 30 s, drž stabilný trup, stabilizovaný pletenec ramena, loptaku a chod kontrolovane, pomaly, po 30 s vymen ruky

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 3
REPS 16
WEIGHT 10-12 kg
TEMPO
REST
B2

Bear Position Shoulder Tap

https://www.youtube.com/watch?v=YN3mZ56Z2w0
SET 3
REPS 20
WEIGHT
TEMPO
REST
C3