Juraj deň 1.

1-Leg Wall Squat ISO

https://www.youtube.com/watch?v=jgvcVGBi5sQ
SET 3
REPS 30 s obe nohy
WEIGHT
TEMPO
REST
A1

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 10
WEIGHT 16 Kg
TEMPO kontrolovane dole, pevný úchop
REST
A2

ROLLOUT AB WHEEL

https://www.youtube.com/watch?v=Wqi4sUqPEdc
SET 3
REPS 10
WEIGHT
TEMPO
REST
B1

LM 1-ARM V PUSH

https://www.youtube.com/watch?v=5Cs27w8WVz4
SET 3
REPS 10 obe ruky
WEIGHT 10 kg kotúč
TEMPO pomalšie dole, rýchlo hore
REST
B2 - V prípade, že by neboli pomôcky ako na videu, použi jednoručku 10 kg

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 10 - obe nohy
WEIGHT
TEMPO daj pozor aby sa neodlepila päta na stojnej nohe
REST
C1

BICEPS CURL 2-ARM / SEATED / DB

https://www.youtube.com/watch?v=O0ffoQlgCwA
SET 3
REPS 10
WEIGHT 10 Kg
TEMPO
REST
C2

TREADMILL WALK

https://www.youtube.com/watch?v=9ccVxEvWtpA
SET 1
REPS 1x10 min
WEIGHT chôdza do kopca, keď je možnosť
TEMPO 60-70% max pocitovo
REST
D1