Dušan

1-ARM DB Suitcase Carry

https://www.youtube.com/watch?v=k_scS3mykGo
SET 3
REPS 10 m tam späť v jednej ruke, potom to iste v druhej
WEIGHT 20 kg činka
TEMPO pomaly, udržuj stabilitu v ramene aj stred tela
REST
A1

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 20 ruky striedaš na ramená
WEIGHT
TEMPO
REST
A2

1-Leg Wall Squat ISO

https://www.youtube.com/watch?v=jgvcVGBi5sQ
SET 3
REPS každá noha 30s výdrž
WEIGHT
TEMPO
REST
A3

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 10
WEIGHT 12kg
TEMPO dole kontrolovane, vyvážene na obe strany
REST
B1

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 20 striedavo ruky
WEIGHT
TEMPO
REST
B2

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET 3
REPS 30s výdrž
WEIGHT
TEMPO
REST
B3

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 3
REPS 20 - 1. kolo 16 -2.kolo 12 - 3.kolo
WEIGHT
TEMPO 3 serie pauza medzi seriami 1 min, v pauze oddych
REST
C1

TREADMILL WALK

https://www.youtube.com/watch?v=9ccVxEvWtpA
SET 1
REPS chodza do kopca
WEIGHT
TEMPO stredné tempo, nech vieš rozprávať, dýchať nosom
REST
Záver - kardio