DAY 1

Lower body

MOUNTAIN CLIMBER BW

https://www.youtube.com/watch?v=8p8S-LiK9DE
SET 4
REPS 15/15
WEIGHT
TEMPO
REST
A1: Telo je co najpevnejsie, idu iba nohy

Cable Chop – High to Low / Standing (Propulsive)

https://www.youtube.com/watch?v=Q-qTihkm3bc
SET 4
REPS 15/15
WEIGHT
TEMPO
REST
A2: spodna cast tela je co najpevnejsia, hmotnost si urcis sama ktoru zvladnes

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 4
REPS 12/12
WEIGHT
TEMPO
REST
A3: co najpevnejsie telo

BULGARIAN SPLIT SQUAT

https://www.youtube.com/watch?v=IRRjMNDSrw8
SET 4
REPS 12/12
WEIGHT 4/4kg
TEMPO
REST
B1: pomaly sa snazis ist dole, rychlejsie hore

DEAD LIFT BB

https://www.youtube.com/watch?v=ZNMcV9262-8
SET 4
REPS 12
WEIGHT 20kg
TEMPO
REST
B2: pomalicky ides dole, snazis sa zadok tlacit co najviac dozadu

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 4
REPS 12
WEIGHT 12kg
TEMPO
REST
B3: nesnazis sa ist uplne dole, ale tak aby si precitila pohyb

HAM CURL SB 2-LEG

https://www.youtube.com/watch?v=-xj2ekTX7GI
SET 4
REPS 12
WEIGHT
TEMPO
REST
C1: zadok sa snazis dat co najvyssie ale aby lopatky stale ostali prilepene na zemi

Lateral Lunge GOBLET DB

https://www.youtube.com/watch?v=zNPesWuMB7o
SET 4
REPS 12/12
WEIGHT 5kg
TEMPO
REST
C2: pri bocnom vypade sa snazis jemne zadok zatlacit dozadu a aby bol pohyb v celom rozsahu a plynuly

HIP THRUST BB 2-LEG

https://www.youtube.com/watch?v=Gm3N71_27Ts
SET 4
REPS 12
WEIGHT 30kg
TEMPO
REST
C3: pohyb smerom nadol spomalujes, na lavicke si opreta spodnou castou lopatiek a nejdes do zaklonu