Emil Haladej

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
A1

OH Paloff Press / 1/2 Kneeling

https://www.youtube.com/watch?v=kyXa74YsS8I
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
A2

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 3
REPS 8/8
WEIGHT
TEMPO
REST 60
A3

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 4
REPS 8
WEIGHT BW
TEMPO X
REST 60
B1
2xNa mieste, 2xSmerom vpred

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 4
REPS 6/6
WEIGHT 20//20kg
TEMPO 312
REST
C1
*with knee drive

RDL BB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=7rj2DExdpK4
SET 4
REPS 6/6
WEIGHT 60
TEMPO 301
REST
C2

Thoracic extensions / seated

https://www.youtube.com/watch?v=KH_7S8WZ8mk
SET 4
REPS 8
WEIGHT
TEMPO
REST 90
C3

Lateral Lunge DB to 1L Stance

https://www.youtube.com/watch?v=8Tat94IoWzQ
SET 3
REPS 8/8
WEIGHT 10
TEMPO 201
REST
D1

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 8/8
WEIGHT 30
TEMPO 201
REST
D2

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 3
REPS 30s Isometric
WEIGHT BW
TEMPO
REST 90s
D3

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 2
REPS
WEIGHT
TEMPO 65rpm
REST 3min
6 x IZ: 30s, IO: 30s