Martina Novysedlakova 2

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
CORE 1

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

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 3kg
TEMPO
REST
CORE 2

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 4
REPS 10/10
WEIGHT 40kg
TEMPO 401
REST
A1

CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION

https://www.youtube.com/watch?v=GpJ5GSv1Vwg
SET 4
REPS 12
WEIGHT 7kg
TEMPO 401
REST 60s
A2

SKATER SQUAT BW

https://www.youtube.com/watch?v=KoNunUi3GlE
SET 4
REPS 10/10
WEIGHT 5kg
TEMPO 401
REST
B1

PULL UP TRX / LEGS DOWN

https://www.youtube.com/watch?v=pRAV5pImSMs
SET 4
REPS 12
WEIGHT BW
TEMPO 401
REST 60s
B2

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 4
REPS 10
WEIGHT BW
TEMPO 401
REST
C1

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 4
REPS 10/10
WEIGHT 4kg
TEMPO 401
REST 60s
C2