Emma KURUC DAY 1

CORE ANTERIOR LB UNILATERAL

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 4
REPS 15
WEIGHT
TEMPO
REST
CORE 1

Mountain Climbers Slider

https://www.youtube.com/watch?v=BOxMFow7-l0
SET 4
REPS 12/12
WEIGHT
TEMPO
REST
CORE 2

Dead Bug

https://www.youtube.com/watch?v=VvCU_jcxTPg
SET 4
REPS 12/12
WEIGHT
TEMPO
REST 60s
CORE 3

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
A1

RDL DB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=F5P9QmiHPVQ
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST 90s
A2

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
B1

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST 90s
B2

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
C1 Môžeš s 1 ručkou

SPLIT SQUAT WALK DB

https://www.youtube.com/watch?v=weZyS0rMeL0
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO
REST 90s
C2

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
D1

LATERAL RAISE 1-LEG w/ MiniBand

https://www.youtube.com/watch?v=9wp_CTf2duo
SET 4
REPS 20/20
WEIGHT
TEMPO
REST 90s
D2

TREADMILL WALK

https://www.youtube.com/watch?v=9ccVxEvWtpA
SET 1
REPS 20min
WEIGHT
TEMPO 10km/h +
REST