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