MARTIN TRNOVSKÝ DAY 3

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 12/12
WEIGHT
TEMPO
REST
CORE 1

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

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 12/12
WEIGHT 3kg
TEMPO
REST 60s
CORE 2

SKATER SQUAT BW

https://www.youtube.com/watch?v=KoNunUi3GlE
SET 3
REPS 12/12
WEIGHT
TEMPO 301
REST
A1

1-ARM SEATED CABLE PULL-DOWN

https://www.youtube.com/watch?v=HWDJj9JExG8
SET 3
REPS 12/12
WEIGHT
TEMPO 301
REST 60s
A2

HAM CURL VS 2-LEG

https://www.youtube.com/watch?v=bjK4dolVpXg
SET 3
REPS 15
WEIGHT
TEMPO
REST
B1

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 15
WEIGHT 8kg
TEMPO 301
REST 60s
B2

TREADMILL WALK

https://www.youtube.com/watch?v=9ccVxEvWtpA
SET
REPS 3-4km
WEIGHT
TEMPO 10km/h +
REST
ESD