Katka Majtnerová

V tréningovom pláne sú dva tréningové dni. Dôležité je dbať na správnu techniku vykonaného cvičenia!!! Natočiť krátke videá na korekciu cvičenia. Plán vytlačiť a zapisovať dohodnuté údaje.

Shoulder tap

SET 3

REPS 8/8

WEIGHT BW

TEMPO

REST

A1 (Day 1)

Side Plank Knee to Elbow / Elbow / Knee

SET 3

REPS 8/8

WEIGHT BW

TEMPO

REST 60

A2 (Day 1)

BULGARIAN SPLIT SQUAT

SET 3

REPS 10/10

WEIGHT BW

TEMPO 301

REST

B1 (Day 1)

HIP THRUST BW 1-LEG

SET 3

REPS 10/10

WEIGHT BW

TEMPO 201

REST

B2 (Day 1)

CALF RAISE 1-ARM / 1-LEG DB

SET 3

REPS 10/10

WEIGHT BW

TEMPO 301

REST 90

B3 (Day 1)

1-ARM HALF KNEELING CABLE PULL-DOWN

SET 3

REPS 8/8

WEIGHT band

TEMPO 112

REST

C1 (Day1)

PUSH-UP REGRES

SET 3

REPS 8

WEIGHT BW

TEMPO 201

REST 60-90

C2 (Day 1)

Copenhagen ISO Hold

SET 3

REPS 30s

WEIGHT BW

TEMPO

REST

A1 (Day 2)

Glute Bridge March

SET 3

REPS 8/8

WEIGHT BW

TEMPO

REST

A2 (Day 2)

BENCH SQUAT 1-LEG / 1-DB

SET 3

REPS 10/10

WEIGHT BW

TEMPO 301

REST

B1 (Day 2)

BRIDGE TO LOWER VS 1-LEG

SET 3

REPS 8/8

WEIGHT BW

TEMPO 301

REST

B2 (Day 2)

Pallof Press

SET 3

REPS 8/8

WEIGHT Band

TEMPO

REST 90

B3 (Day 2)

CURL TO SHOULDER PRESS 1-ARM / 1-LEG

SET 3

REPS 8/8

WEIGHT 2kg

TEMPO 203

REST

C1 (Day 2)

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS DOWN

SET 3

REPS 12

WEIGHT BW

TEMPO 103

REST 60

C2 (Day 2)