Katarína HALADEJOVÁ LB 2

ROLLOUT SB STRAIGHT LEGS

https://www.youtube.com/watch?v=uDmjmRto35g
SET 3
REPS 6-8
WEIGHT BW
TEMPO
REST
A1

OH Paloff Press / Standing

https://www.youtube.com/watch?v=cCcD621Qw28
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60s
A2

NCM V JUMP

https://www.youtube.com/watch?v=T9VuEwYzKmY
SET 3
REPS 6
WEIGHT BW
TEMPO 30X
REST 60s
B1

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 3
REPS 6
WEIGHT 26kg
TEMPO 3011
REST
C1

Horizontal Jump 2-LEG

https://www.youtube.com/watch?v=LG5xXMgDwic
SET 3
REPS 4
WEIGHT BW
TEMPO X
REST
C2

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 8/8
WEIGHT 12/12kg
TEMPO 301
REST
D1

HAMSTRING WALKOUT BW

https://www.youtube.com/watch?v=jQ9BcglfyVo
SET 3
REPS 8
WEIGHT BW
TEMPO
REST
D2

Copenhagen plank

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 20s
WEIGHT BW
TEMPO
REST 90s
D3
Zloženú budeš mať hornú nohu cez celé predkolenie, 90 stupňov pokrčené v kolene. Spodná noha vystretá popod lavičku.

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 8
REPS
WEIGHT
TEMPO
REST
IZ: 15(60+ RPM) / IO:30s voľne