Tréningové centrum

Ankle dorsiflexion / standing

SET 3

REPS 12/12

WEIGHT bw

TEMPO

REST

1L Soleus ISO Glute Bridge

SET 3

REPS 15sec

WEIGHT bw

TEMPO iso

REST

1.Week - 15 sec ľavá/pravá

2.Week - 20 sec ľavá/pravá

BW Nordic Hamstring ISO Hold

SET 3

REPS

WEIGHT bw

TEMPO iso

REST

1.Week - 10sec držíš 5 -10 pauza x 3 v každej sérií

2.Week - 15sec držíš 5 -10 pauza x 3 v každej sérií

1-Leg Stance BOSU

SET 3

REPS

WEIGHT bw

TEMPO

REST

NESTOJIS NABOSU !!!

1.Week- 20sec podavas si KB Z ruky do ruk

2.Week- 30 sec podavas si KB Z ruky do ruk

1-LEG RDL w/ hip rotation

SET 3

REPS 10/10

WEIGHT

TEMPO

REST

1.Week- 10 opakovaní 4 kg KB

2.Week- 10 opakovaní 6kg KB

Ankle dorsiflexion + INCLINE / standing

SET 3

REPS 12/12

WEIGHT bw

TEMPO

REST

SPLIT SQUAT BW

SET 3

REPS

WEIGHT

TEMPO 3021

REST

1.Week- 12opakovaní 4kg KB

2.Week- 10opakovaní 6kg KB

GLUTE HAM RAISE

SET 3

REPS

WEIGHT

TEMPO

REST

1.Week- 10opakovaní BW

2.Week-8opakovaní BW+2,5kg

ANKLE Plantar Flexion / Kneeling

SET 3

REPS

WEIGHT

TEMPO

REST

MOBILITA

Lateral Lunge GOBLET DB

SET 3

REPS

WEIGHT

TEMPO

REST

1.Week- 12opakovaní BW

2.Week- 10 opakovaní BW+ 4kg

Copenhagen adduction

SET 3

REPS

WEIGHT bw

TEMPO 3021

REST

1.Week- 8opakovaní BW

2.Week- 8opakovaní BW

TIBIALIS ANTERIOR WD

SET 3

REPS

WEIGHT

TEMPO

REST

1.Week- 12opakovaní BW

2.Week- 10 opakovaní + 4KG KB

CALF RAISE 1-ARM / 1-LEG DB

SET 3

REPS

WEIGHT

TEMPO

REST

Ideš pomaly KONTROLOVANE dole po dobu 3 sekundy!!!

1.Week- 12 -15 opakovaní BW

2.Week- 10 opakovaní + 4kg KB