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Marek Smatana
Individuálny tréningový plán na doma
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60
PO, A1
Dead Bug 1-LEG Fixed
https://www.youtube.com/watch?v=bORLL2W-Ypw
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60
PO, A2
PUSH-UP
https://www.youtube.com/watch?v=2_3PPJn8ZpY
SET
4
REPS
10
WEIGHT
+band
TEMPO
301
REST
90
PO, B1
PULL-UP (PRONATED)
https://www.youtube.com/watch?v=C5DYAVJthT8
SET
4
REPS
8
WEIGHT
TEMPO
201
REST
90
PO, B2
CABLE ROW 2-ARM / STANDING
https://www.youtube.com/watch?v=eYdRKWq1Oek
SET
4
REPS
10
WEIGHT
TEMPO
301
REST
90
PO, C1
CURL TO SHOULDER PRESS 1-ARM / SPLIT STANCE
https://www.youtube.com/watch?v=GLs6506mfPc
SET
4
REPS
8/8
WEIGHT
TEMPO
301
REST
90
PO, C2
TRICEPS PUSH DOWN 2-ARM / CABLE ROPE
https://www.youtube.com/watch?v=y6EdXBdL75A
SET
3
REPS
10
WEIGHT
TEMPO
201
REST
60
PO, D1
BICEPS CURL 1-ARM / STANDING / DB
https://www.youtube.com/watch?v=4bz679Lefm0
SET
3
REPS
8/8
WEIGHT
TEMPO
201
REST
60
PO, D2
Straight Leg Lowering + Wall Press
https://www.youtube.com/watch?v=xU1-22rOPtQ
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60
UT, A1
Glute Bridge March
https://www.youtube.com/watch?v=7EVaWr99dxU
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60
UT, A2
BENCH SQUAT 1-LEG / 1-DB
https://www.youtube.com/watch?v=Ir8ORziq5F4
SET
4
REPS
10/10
WEIGHT
TEMPO
301
REST
90
UT, B1
HIP THRUST BW 1-LEG
https://www.youtube.com/watch?v=uDO6d_YSkVY
SET
4
REPS
10/10
WEIGHT
TEMPO
301
REST
90
UT, B2
SPLIT SQUAT 2-DB
https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET
4
REPS
10/10
WEIGHT
TEMPO
301
REST
90
UT, C1
BRIDGE TO LOWER VS 1-LEG
https://www.youtube.com/watch?v=lsfp_zS_F8U
SET
4
REPS
8/8
WEIGHT
TEMPO
301
REST
301
UT, C2
CALF RAISE 1-ARM / 1-LEG DB
https://www.youtube.com/watch?v=KcTEGifMTDY
SET
4
REPS
10/10
WEIGHT
TEMPO
201
REST
90
UT, C3
Pallof Press
https://www.youtube.com/watch?v=RS9F6NX-sW4
SET
3
REPS
10/10
WEIGHT
Band
TEMPO
REST
60
ŠT, A1
Shoulder tap
https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60
ŠT, A2
PIKE PUSH-UP
https://www.youtube.com/watch?v=Yz8h4B5wgCY
SET
3
REPS
10
WEIGHT
TEMPO
201
REST
60
ŠT, A3
DB BP 1-ARM
https://www.youtube.com/watch?v=geGPtF32ZnU
SET
4
REPS
10/10
WEIGHT
TEMPO
301
REST
90
ŠT, B1
1-ARM HALF KNEELING CABLE PULL-DOWN
https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET
4
REPS
10/10
WEIGHT
TEMPO
301
REST
90
ŠT, B2
SHOULDER PRESS 1-ARM / DB
https://www.youtube.com/watch?v=GygW8tZNKKM
SET
4
REPS
8/8
WEIGHT
TEMPO
301
REST
90
ŠT, C1
CABLE ROW 1-ARM / HALF KNEELING
https://www.youtube.com/watch?v=ZVBMDcxOYbo
SET
4
REPS
10/10
WEIGHT
TEMPO
301
REST
90
ŠT, C2
SB Pike
https://www.youtube.com/watch?v=r03_FAt8xq8
SET
3
REPS
8
WEIGHT
TEMPO
REST
60
PI, A1
Špičky na uterák, priťahuješ špičky po zemi
Side Plank Knee to Elbow / Elbow / Str. Leg
https://www.youtube.com/watch?v=GlKwQCKAU9A
SET
3
REPS
8/8
WEIGHT
TEMPO
REST
60
PI, A2
STEP-UP 2-DB / 1-LEG
https://www.youtube.com/watch?v=nQ819NYvoPQ
SET
4
REPS
8/8
WEIGHT
TEMPO
301
REST
90
PI, B1
RDL IPSI 1-ARM / 1-LEG
https://www.youtube.com/watch?v=qUuh9OmpiHk
SET
4
REPS
8/8
WEIGHT
TEMPO
301
REST
90
PI, B2
SPLIT SQUAT LATERAL VS
https://www.youtube.com/watch?v=TxNWs6a4ZeY
SET
4
REPS
8/8
WEIGHT
+DB
TEMPO
301
REST
90
PI, C1
HAM CURL VS 2-LEG
https://www.youtube.com/watch?v=bjK4dolVpXg
SET
4
REPS
10
WEIGHT
TEMPO
301
REST
90
PI, C2
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