Tréningové centrum

AIRBIKE

SET

REPS

WEIGHT

TEMPO

REST

Warm UP 3-5 min

T SPINE ROTATION / QUADRUPED

SET 2

REPS 6/6

WEIGHT

TEMPO

REST 15's

T – spine extension

SET 2

REPS 6/6

WEIGHT

TEMPO

REST 15's

Hip Flexor Stretch BP

SET 2

REPS 20-30's

WEIGHT

TEMPO

REST 15's

Band Pull aparts / palm up

SET 2

REPS 12-15

WEIGHT

TEMPO

REST 20's

Serratus wall slides w/ roller

SET 2

REPS 8-10

WEIGHT

TEMPO

REST 20's

SCAPULA PUSH UP / PLANK POSITION

SET 2

REPS 8-10

WEIGHT

TEMPO

REST 20's

1-ARM HALF KNEELING CABLE PULL-DOWN

SET 3

REPS 10

WEIGHT 34kg

TEMPO 3-1-2-1

REST 60's

Week 1-2 3x8 @ 34kg

Week 3-4 3x10 @ 34kg

Week 4-6 3x10 @ 36kg

DB BP 2-ARM

SET 2

REPS 10

WEIGHT @ of 1RM

TEMPO 3-1-2-1

REST 60's

Week 2 3x10 @ 12,5kg

Week 3-4 3x10 @ 15kg

Week 5-6 3x8 @ 17,5kg

MOUNTAIN CLIMBER BW

SET 3

REPS

WEIGHT

TEMPO 2-1-2-1

REST 90's

Week 1-2 8/8

Week 3-4 10/10

Week 4-6 12/12

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

SET 3

REPS 10

WEIGHT

TEMPO 3-1-2-0

REST 60's

Week 1-2 3x8 @ 8kg

Week 3-4 3x10 @ 8 kg

Week 5-6 3x8 @ 9 kg

BENT OVER ROW 1-ARM + 2-LEG / BENCH

SET 2

REPS 10

WEIGHT

TEMPO 3-1-2-1

REST 60's

Week 2 3x8 @ 10kg

Week 3-4 3x10 @ 10kg

Week 5-6 3x8 @ 12,5kg

Side Plank Iso Hold /Elbow / Str. Leg

SET 2

REPS 2x2

WEIGHT 30's

TEMPO Hold

REST 90's

Week 2 3x1/1 @ 35's

Week 3-4 3x 1/1 @ 40's

Week 5-6 3x 1/1 @ 45's

BICEPS CURL 2-ARM / STANDING / DB

SET 2

REPS 12

WEIGHT

TEMPO 3-1-2-1

REST 60's

Week 2 3x 12 @ 7 kg

Week 3-4 3x 12 @ 8 kg

Week 5-6 3x 12 @ 9 kg

TRICEPS PUSH DOWN 2-ARM / CABLE ROPE

SET 2

REPS 12

WEIGHT

TEMPO 2-1-2-1

REST 60's

Week 2 3x12 @ napises mi

Week 3-4 3x12 @

Week 5-6 3x12 @