Elena

Tréningový plán na doma

Thoracic CARs / Seated

https://www.youtube.com/watch?v=AfgewnQi6MI
SET 2
REPS 5/5
WEIGHT BW
TEMPO pomalé
REST 30''

Thoracic Extension / Seated on chair

https://www.youtube.com/watch?v=KdUpBRpdTCU
SET 2
REPS 6
WEIGHT BW
TEMPO pomalé
REST 30''

Lying hip ext/int rotation

https://www.youtube.com/watch?v=1wTMgRueS7M
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 30''

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 2
REPS 5/5
WEIGHT BW
TEMPO pomalé
REST 30''

Belly breathing

https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET 2
REPS 10
WEIGHT BW
TEMPO pomalé
REST NO

Side plank clams

https://www.youtube.com/watch?v=3KrG_kGMegc
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 60''

MOUNTAIN CLIMBER BW

https://www.youtube.com/watch?v=8p8S-LiK9DE
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST NO

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 60''

Standing hip flexion hold

https://www.youtube.com/watch?v=FLa8c6uCB6k
SET 2
REPS 10''/10''
WEIGHT BW
TEMPO statická výdrž
REST 60''
Info Pre bezpečnosť vykonávať pri stene / stoličke

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 2
REPS 10''
WEIGHT BW
TEMPO statická výdrž
REST 60''
Info Hĺbka drepu je mierna, aby som sa postavil

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 3
REPS 10
WEIGHT BW
TEMPO pomalé
REST 30''

PRONE T-LIFT OFF

https://www.youtube.com/watch?v=yp03ICCB1Rs
SET 3
REPS 20
WEIGHT BW
TEMPO pomalé
REST 60''

Pull Down w/ Towel / Lying / Home

https://www.youtube.com/watch?v=Em0o_p_RQBI
SET 3
REPS 15
WEIGHT napnutý uterák
TEMPO pomalé
REST 30''

BENT OVER ROW w/ Towel / Home

https://www.youtube.com/watch?v=Ee3zIs2Rb9c
SET 3
REPS 15
WEIGHT napnutý uterák
TEMPO pomalé
REST 60''