DAY 2

Upper body

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 4
REPS 15
WEIGHT
TEMPO
REST
A1: snazis sa mat co najviac spevnene telo a pohyb vykonavat iba rukami

OH Paloff Press / Standing

https://www.youtube.com/watch?v=cCcD621Qw28
SET 4
REPS 12/12
WEIGHT
TEMPO
REST
A2: cvicenie vies spravit aj na kladke pri ktorej si odpor urcis sama ako budes vladat

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 4
REPS 12/12
WEIGHT
TEMPO
REST
A3: ruky tlacis co njaviac do steny, chrbat sa snazis pritlacat k podlozke, nadych dole vydych hore aby sme udrzali pevny core

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 4
REPS 10
WEIGHT
TEMPO
REST
B1: cvicenie robis o lavicku aby si si osvojila pohyb a mala to o nieco menej narocne, snazis sa krk netlacit dole ale smerom hore

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
B2: snazis sa mat rameno stale pekne zafixovane pri pohybe smerom hore

CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION

https://www.youtube.com/watch?v=GpJ5GSv1Vwg
SET 4
REPS 10
WEIGHT 3/3kg
TEMPO
REST
B3: pri kazdej serii vymenis nohy do split squatu

BENT OVER ROW 1-ARM + 2-LEG

https://www.youtube.com/watch?v=lkU367oSfd0
SET 4
REPS 10/10
WEIGHT 5kg
TEMPO
REST
C1: zadok sa snazis tlacit dozadu, chrbat sa snazis drzat pevny

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 4
REPS 10
WEIGHT 2kg
TEMPO
REST
C2: ruky tahas vedla tela a zastavis na urovni ramien, snazis sa ist pomaly dole

PULL UP TRX / LEGS DOWN

https://www.youtube.com/watch?v=pRAV5pImSMs
SET 4
REPS 10
WEIGHT
TEMPO
REST
C3: Pri cviceni si mozes dopomoct nohami, snazis sa mat zafixovane ramena