KATARÍNA HALADEJOVÁ UB

BEAR CRAWL

https://www.youtube.com/watch?v=OA23BcPrFxM
SET 3
REPS 4METRE
WEIGHT BW
TEMPO
REST
4m vpred, 4m cúvaš’’
A1

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60
Kontrola pánvy, po zdvihnutí nohy sa pánva nerotuje !
A2

CURL TO SHOULDER PRESS 1-ARM / 1-LEG

https://www.youtube.com/watch?v=FoQpwS0XahM
SET 3
REPS 8/8
WEIGHT 8kg
TEMPO 2130
REST
Pozor na stabilitu a kontrolu pánvy!
B1

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET 3
REPS 8/8
WEIGHT
TEMPO 1130
REST
B2

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 90s
B3

CHEST PRESS CABLE 1-ARM

https://www.youtube.com/watch?v=AddKDyounWA
SET 3
REPS 8/8
WEIGHT Kladka
TEMPO 3011
REST
C1

INVERTED ROW BB 2-ARM

https://www.youtube.com/watch?v=m2bZE3ga0_I
SET 3
REPS 8-10
WEIGHT BW
TEMPO 1130
REST 90s
C2
Keď to bude moc náročné, nohy položiť na zem.

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 8
REPS
WEIGHT
TEMPO
REST
IZ: 30s (55-60RPM)/ IO: 30s - voľne
D1