WU 13.9.2024

ROLLOUT SB STRAIGHT LEGS

https://www.youtube.com/watch?v=uDmjmRto35g
SET 3
REPS 10
WEIGHT
TEMPO
REST

Side plank w/ H ROW

https://www.youtube.com/watch?v=K1GWnZ-RDPw
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Glute bridge straight leg lift w/foam roller squeeze

https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 4
REPS 8/8
WEIGHT 8-15kg (pod%la uváženia!! dávate si pozor na techniku a na tempo cvičenia!)
TEMPO 312
REST 60s

BENT OVER ROW 1-ARM + 2-LEG / BENCH

https://www.youtube.com/watch?v=ftV76esQ3zo
SET 4
REPS 8/8
WEIGHT 6-12kg
TEMPO 312
REST 60

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 4
REPS 8/8
WEIGHT 5-10kg
TEMPO 213
REST 60s

PULL-UP ISO (PRONATED)

https://www.youtube.com/watch?v=cmF7N4IRRt4
SET 4
REPS 10-15s
WEIGHT BW
TEMPO
REST

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 20-30s
WEIGHT BW
TEMPO
REST 60s

BICEPS CURL / NEUTRAL GRIP / STANDING DB

https://www.youtube.com/watch?v=CFBZ4jN1CMI
SET 3
REPS 12
WEIGHT 3-5kg
TEMPO
REST 60s

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 3
REPS 10s tlačíš/10s oddych(opakuješ v jednej sérii 2x
WEIGHT
TEMPO
REST 60

Hip flexion iso
SET 3
REPS 10s (tlačíš) jednu nohu a 10s druhú nohu!
WEIGHT
TEMPO
REST

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 1
REPS 10min
WEIGHT
TEMPO
REST
nemusí to byť airbike stačí kludne stacionárny bicykel! Ak je to airbike nepoužívaš ruky a držíš si 45-50 RPM po dobu 10min! AK je to bike 10 min šlapeš strednž prevod! Podľa pocitu!