HOME workout

Humero – scapular rhythm

https://www.youtube.com/watch?v=1qq3ZUZXb2k
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

T – spine rotation / quadruped

https://www.youtube.com/watch?v=BZxmuhZTkzM
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Thoracic CARs / Seated

https://www.youtube.com/watch?v=AfgewnQi6MI
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 2
REPS 10/10
WEIGHT
TEMPO
REST

Pallof Press Tall Kneeling

https://www.youtube.com/watch?v=V2S0Zht6a9c
SET 2
REPS 8/8
WEIGHT
TEMPO
REST

BENT OVER ROW w/ Towel / Home

https://www.youtube.com/watch?v=Ee3zIs2Rb9c
SET 2
REPS 10
WEIGHT
TEMPO
REST

CABLE ROW 1-ARM / SEATED

https://www.youtube.com/watch?v=js_DjfNMPqQ
SET 2
REPS 10/10
WEIGHT
TEMPO
REST

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET 2
REPS 8-10
WEIGHT
TEMPO
REST
Na kolenách a kľudne paže na vyvýšenej podložke.

Dead Bug

https://www.youtube.com/watch?v=VvCU_jcxTPg
SET 2
REPS 10/10
WEIGHT
TEMPO
REST

REVERSE FLY DB 2-ARM

https://www.youtube.com/watch?v=evXOlgLTPCw
SET 2
REPS 8
WEIGHT
TEMPO
REST