Tréningové centrum

SB Knee Tuck to Rollout

SET 3

REPS 10/10

WEIGHT

TEMPO

REST 60

Day 1 A1

KB HOLD w/ MARCH

SET 3

REPS 10/10

WEIGHT 30kg

TEMPO

REST 60

Day 1 A2

Ankle Jumps 2-LEG

SET 3

REPS 6

WEIGHT

TEMPO X

REST 60

DAY 1 B1

Box Jump 1-LEG

SET 3

REPS 5

WEIGHT

TEMPO X

REST 60

Day 1 C1

BACK SQUAT BB

SET 4

REPS 6

WEIGHT 60kg

TEMPO 30X

REST 90

Day 1 D1

Hip Thrust Explosive 1-LEG

SET 4

REPS 6/6

WEIGHT BW

TEMPO 30X

REST 90

Day 1 D2

DB BP ALT

SET 3

REPS 8

WEIGHT 2

TEMPO 301

REST 90

Day 1 E1

BENT OVER ROW 1-ARM + 2-LEG / BENCH

SET 3

REPS 8

WEIGHT 25kg

TEMPO 201

REST 90

Day 1 E2

REVERSE FLY DB 2-ARM

SET 3

REPS 10

WEIGHT 8/8

TEMPO 201

REST 90

Day 1 E3

LM Rotational Half Chops (Propulsive)

SET 3

REPS 8/8

WEIGHT 10kg

TEMPO

REST 60

Day 2 A1

SB Pike

SET 3

REPS 10

WEIGHT

TEMPO

REST 60

Day 2 A2

WD CROSS OVER posture holds

SET 2

REPS 10s

WEIGHT

TEMPO ISO

REST 60

Day 2 B1

WD CORSSOVER load and lift

SET 2

REPS 6/6

WEIGHT

TEMPO

REST 60

Day 2 B1.2

BB BP

SET 4

REPS 8

WEIGHT 45

TEMPO 20X

REST 90

Day 2 C1

2-ARM HALF KNEELING CABLE PULL-DOWN

SET 4

REPS 6

WEIGHT Band

TEMPO X02

REST 90

Day 2 C2

Copenhagen adduction

SET 3

REPS 6/6

WEIGHT BW

TEMPO

REST 90s

Day 2 C3

BULGARIAN SPLIT SQUAT DB

SET 3

REPS 8/8

WEIGHT 16/16kg

TEMPO 301

REST 90

Day 2 D1

NORDIC HAMSTRING

SET 3

REPS 6

WEIGHT BW

TEMPO 301

REST 90

Day 2 D2

SHOULDER PRESS 2-ARM / DB

SET 3

REPS 8

WEIGHT 12kg

TEMPO 301

REST 90

Day 2 D3

Emil H

SB Knee Tuck to Rollout

KB HOLD w/ MARCH

Ankle Jumps 2-LEG

Box Jump 1-LEG

BACK SQUAT BB

Hip Thrust Explosive 1-LEG

DB BP ALT

BENT OVER ROW 1-ARM + 2-LEG / BENCH

REVERSE FLY DB 2-ARM

LM Rotational Half Chops (Propulsive)

SB Pike

WD CROSS OVER posture holds

WD CORSSOVER load and lift

BB BP

2-ARM HALF KNEELING CABLE PULL-DOWN

Copenhagen adduction

BULGARIAN SPLIT SQUAT DB

NORDIC HAMSTRING

SHOULDER PRESS 2-ARM / DB