Dušan deň 1

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 10
WEIGHT 2x 6kg činky
TEMPO dole 3 sekundy hore 1 sekundu
REST
A1 dole rob nádych, zadrž a hore vydýchni

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 20 striedavo ruky
WEIGHT
TEMPO stredné - kontrolovaný pohyb
REST
A2

SHOULDER PRESS BB

https://www.youtube.com/watch?v=Ked3bXtWoqk
SET 3
REPS 10
WEIGHT prazdna tyčka 20 kg
TEMPO
REST
B1 - Keby bola veľká tyč ľahšia ako 20 kg pridaj kotuče 2,5 kg na každú stranu

FRONT SQUAT 1-DB (Goblet Squat)

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

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 10
WEIGHT 1.kolo 10kg, ked bude ok 2.kolo-12kg 3.kolo -10-12kg
TEMPO
REST
C1

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 1min
WEIGHT
TEMPO
REST
C2