Tréningové centrum

Ankle dorsiflexion / half kneeling

SET 3

REPS 10/10

WEIGHT

TEMPO

REST

poznámka č.1- mozes si polozit KB na koleno 6kg/8kg

1L Soleus ISO Split Squat

SET 3

REPS

WEIGHT

TEMPO ISO

REST

1.Week - 6kg KB 15sec. L/P 3x v každej sérii

2.Week- 8kg KB 15sec. L/P 3x v každej sérii

1-Leg Wall Squat ISO

SET 3

REPS

WEIGHT

TEMPO

REST

1.Week -6kg KB 15sec. L/P 3x v každej sérii

2.Week- 8kg KB 15sec. L/P 3x v každej sérii

Ankle Jumps 2-LEG

SET 3

REPS

WEIGHT

TEMPO

REST

1.Week- 15sec NA MIESTE / DO STRÁN

2.Week- 20sec NA MIESTE / DO STRÁN

1-Leg Ankle rotations

SET 3

REPS

WEIGHT

TEMPO

REST

Poznámka č.1- pôjdeš 20sec obidve strany

Single Leg Stance

SET 3

REPS

WEIGHT

TEMPO

REST

Poznámka č.1- budeš robiť ypsilon 4 L/P

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

SET 3

REPS 8/8

WEIGHT

TEMPO

REST

1.Week- 3kg DB

2.Week- 4kg DB

BULGARIAN SPLIT SQUAT BB

SET 3

REPS

WEIGHT

TEMPO 4021

REST

1.Week- 10opakovaní BB L/P

2.Week - 8 opakovaní BB+5kg L/P

RDL BB 2-ARM / 1-LEG

SET 3

REPS

WEIGHT

TEMPO 4021

REST

1.Week - 10 opakovaní BB

2.Week - 8 opakovaní BB + 5kg

MOUNTAIN CLIMBER BW

SET 3

REPS 8

WEIGHT BW

TEMPO

REST

Lateral Split Squat DB to Knee Drive

SET 3

REPS

WEIGHT

TEMPO

REST

1.Week- 10opakovaní 4kg DB

2.Week- 8 opakovaní 6kg DB

Copenhagen ISO Hold

SET 3

REPS

WEIGHT

TEMPO ISO

REST

1.Week - polozis si na spodnu nohu 2,5kg kotúč 20-30sec

2.Week - polozis si na spodnu nohu 2,5kg +2,5kg kotúč 20-30sec

CALF RAISE 1-ARM / 1-LEG DB

SET 3

REPS

WEIGHT

TEMPO

REST

1.Week - 10 opakovaní 6kg KB

2.Week- 8 opakovaní 8kg KB

Poznámka č.1- ideš pomaly kontrolovane dole

TIBIALIS ANTERIOR WD

SET 3

REPS

WEIGHT

TEMPO

REST

1.Week- 6kg 8 opakovaní

2.Week - 8kg 8opakovaní