Emil Haladej LB 2

SB Pistons

https://www.youtube.com/watch?v=jrDFcnXS_Gs
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
A1

Cable Chop – Low to High / Standing (Propulsive)

https://www.youtube.com/watch?v=P8GQT0VpRIY
SET 3
REPS 8/8
WEIGHT Superband
TEMPO 20X
REST
A2

WD Single Exchange

https://www.youtube.com/watch?v=030cimsjwV8
SET 3
REPS 10s
WEIGHT BW
TEMPO
REST 45s
ISOMETRIC Hold !
B1

WD Load and lift

https://www.youtube.com/watch?v=d6DhwMFOM_4
SET 3
REPS 5/5
WEIGHT BW
TEMPO
REST 30X
C1

BULGARIAN SPLIT SQUAT

https://www.youtube.com/watch?v=IRRjMNDSrw8
SET 4
REPS 5/5
WEIGHT 5/5kg DB
TEMPO 20X
REST 40s
S výskokom a zastabilizovaní po dopade!
D1

Hip Thrust Explosive 1-LEG

https://www.youtube.com/watch?v=7FFobXHbMbU
SET 4
REPS 5/5
WEIGHT BW
TEMPO 20X
REST 90s
D2

1 leg knee iso push

https://www.youtube.com/watch?v=E8GYrsbOBF0
SET 3
REPS 10s
WEIGHT ISO
TEMPO Hold
REST
E1

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 8/8
WEIGHT BW
TEMPO 301
REST
E2

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 8
WEIGHT 30kg
TEMPO 301
REST 2min
E3

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 10
REPS
WEIGHT
TEMPO
REST
IZ: 5s (max) / IO: 30s (voľne točiť)