Jakub

core

Belly breathing

https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET 3
REPS 8
WEIGHT BW
TEMPO 5252
REST NO

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 8/8
WEIGHT BW
TEMPO 1011
REST NO

1-ARM DB Suitcase Carry

https://www.youtube.com/watch?v=k_scS3mykGo
SET 3
REPS 10/10 krokov
WEIGHT 20kg
TEMPO
REST NO

MOUNTAIN CLIMBER BW

https://www.youtube.com/watch?v=8p8S-LiK9DE
SET 3
REPS 10/10
WEIGHT BW
TEMPO pomaly
REST 60sec

Belly Breathing Quadruped

https://www.youtube.com/watch?v=S4z9pBibbhw
SET 3
REPS 8
WEIGHT BW
TEMPO 5252
REST NO

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 4kg
TEMPO 1010
REST NO

Tall kneeling front push

https://www.youtube.com/watch?v=DJM1NwmSxxo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=17
SET 3
REPS 10
WEIGHT 5kg plate
TEMPO 1010
REST NO

Cable Chop – Low to High / 1/2 Kneeling

https://www.youtube.com/watch?v=Z50r5RaYjUQ
SET 3
REPS 8/8
WEIGHT
TEMPO 1010
REST 60sec
Tento cvik cez kladku alebo ak nie tak si zober kotuč 5/10kg a s nim to môžeš robiť- poloha nôh tak ako na videu aj ten pohyb s tym kotučom na ten istý štýl

BEAR CRAWL

https://www.youtube.com/watch?v=OA23BcPrFxM
SET 3
REPS 6/6 krokov
WEIGHT BW
TEMPO 1111
REST NO

Straight arm side plank w/rotation

https://www.youtube.com/watch?v=hKiH8H5RD2Q&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=4
SET 3
REPS 8/8
WEIGHT BW
TEMPO 1010
REST NO

OH Paloff Press / Standing

https://www.youtube.com/watch?v=cCcD621Qw28
SET 3
REPS 8/8
WEIGHT fialova guma
TEMPO 1010
REST NO

Glute bridge straight leg lift w/foam roller squeeze

https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET 3
REPS 8/8
WEIGHT BW
TEMPO 1111
REST 60sec