Lenka DAY 1 - Lower BODY

ROLLOUT SB KNEELING

https://www.youtube.com/watch?v=NPZ2nBBxwkE
SET 3
REPS 10
WEIGHT BW
TEMPO
REST

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

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT jednoručka
TEMPO
REST 60

SPLIT SQUAT VS / 2-DB

https://www.youtube.com/watch?v=8pzeL5kuIKQ
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

RDL DB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=3ytMPb3VtgI
SET 3
REPS 10/10
WEIGHT jednoručky
TEMPO
REST 90s
Pozor na rový chrbát !!!

Lateral Lunge GOBLET DB

https://www.youtube.com/watch?v=zNPesWuMB7o
SET 3
REPS 10/10
WEIGHT jednoručka / kettlebell
TEMPO
REST

HIP THRUST BB 2-LEG

https://www.youtube.com/watch?v=Gm3N71_27Ts
SET 3
REPS 10
WEIGHT jednoručka / BB / stroj na cvičenie
TEMPO
REST 90s

FRONT SQUAT KB

https://www.youtube.com/watch?v=It7lGdkJngI
SET 3
REPS 12
WEIGHT kettlebell
TEMPO
REST
Kettlebell držíš dole vo vystretých rukách.

HAM CURL SB 2-LEG

https://www.youtube.com/watch?v=-xj2ekTX7GI
SET 3
REPS 8 - 10
WEIGHT BW
TEMPO
REST 90s

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 3
REPS 12/12
WEIGHT miniband
TEMPO
REST

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 3
REPS 20s
WEIGHT
TEMPO
REST 60s