Tréningové centrum

AIRBIKE

SET 1

REPS 3-5 min

WEIGHT

TEMPO

REST

Warm UP

90/90 glute stretch

SET 2

REPS 8/8

WEIGHT

TEMPO

REST

Quadruped Reach Through

SET 2

REPS 6/6

WEIGHT

TEMPO

REST

Squat-to-Stand with Overhead Reach

SET 2

REPS 6

WEIGHT

TEMPO

REST

Glute Bridge

SET 2

REPS 8

WEIGHT

TEMPO

REST

PUSH-UP

SET 2

REPS 8

WEIGHT

TEMPO

REST

BW SQUAT HOME

SET 2

REPS 8

WEIGHT

TEMPO

REST

BACK SQUAT BB

SET 3

REPS 8

WEIGHT 2 x 10 kg

TEMPO 3-1-1-0

REST 120's

Week 1-2 3x10 @

Week 3-4 3x8 @

Week 5-6 4x8 @

BB BP

SET 3

REPS 10

WEIGHT 10kg

TEMPO 3-1-2-1

REST 90's

Week 1-2 3x 8 @ 10kg

Week 3-4 3x 10 @ 10kg

Week 5-6 4x 8 @ 10 kg

RDL BB 2-ARM / 2-LEG

SET 3

REPS 8

WEIGHT

TEMPO 3-1-2-1

REST 90's

Week 2 3x10 @

Week 3-4 3x8 @

Week 5-6 4x8 @

CABLE ROW 2-ARM / SEATED

SET 3

REPS 10

WEIGHT

TEMPO 3-1-2-1

REST 75's

Week 1-2 3x 10 @

Week 3-4 3x 8/8 @

Week 5-6 4x 8/8 @

Lat Pulldown neutral grip

SET 3

REPS 10

WEIGHT

TEMPO 3-1-2-1

REST 75's

Week 1-2 3x 10/10 @

Week 3-4 3x 10/10 @

Week 5-6 3x 10/10 @

SHOULDER PRESS 2-ARM / DB

SET 3

REPS 12

WEIGHT

TEMPO 2-1-2-1

REST

Week 1 3x12 @

Week 3 3x12 @

Week 5 3x12 @

SHOULDER LATERAL RAISE 2-ARM

SET 3

REPS 12

WEIGHT

TEMPO 2-1-2-1

REST 60's

Week 2 3x12 @ 8kg

Week 4 3x12 @ 8kg

Week 6 3x12 @ 8kg

Shoulder tap

SET 3

REPS 8/8

WEIGHT

TEMPO

REST

Week 2 3 x 8/8

Week 4 3 x 10/10

Week 6 3 x @ 12/12

Side Plank Knee to Elbow / Elbow / Str. Leg

SET 3

REPS 8/8

WEIGHT

TEMPO

REST

Week 1 3x 8/8

Week 3 3x 10/10

Week 5 3x 12/12

Martin Strihovský

AIRBIKE

90/90 glute stretch

Quadruped Reach Through

Squat-to-Stand with Overhead Reach

Glute Bridge

PUSH-UP

BW SQUAT HOME

BACK SQUAT BB

BB BP

RDL BB 2-ARM / 2-LEG

CABLE ROW 2-ARM / SEATED

Lat Pulldown neutral grip

SHOULDER PRESS 2-ARM / DB

SHOULDER LATERAL RAISE 2-ARM

Shoulder tap

Side Plank Knee to Elbow / Elbow / Str. Leg