Lenka Ďatelinková - DEŇ 1

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
Spodná časť chrbta prilepená k podložke !
A1

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

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 8-10 obe strany
WEIGHT 1-2kg
TEMPO
REST 45-60s
Odtláčaš sa od predlaktia ku stropu
A2

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 3-4
REPS 10
WEIGHT
TEMPO 301
REST
B1

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3-4
REPS 8-10 obe nohy
WEIGHT BW
TEMPO 301
REST
B2

SHOULDER LATERAL RAISE 1-ARM

https://www.youtube.com/watch?v=XAPibn431og
SET 3-4
REPS 10/10
WEIGHT 1-2kg
TEMPO 112
REST 90s
B3

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 3
REPS 10/10
WEIGHT dve jednoručky/ kettlebelly
TEMPO 301
REST
C1

HAM CURL VS 2-LEG

https://www.youtube.com/watch?v=bjK4dolVpXg
SET 3
REPS 10-12
WEIGHT BW
TEMPO 201
REST 60-90s
C2

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 45-60 sekúnd
WEIGHT BW
TEMPO
REST
D1

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST 60s
D2