Matej Hronský day 1

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 3
REPS 10
WEIGHT
TEMPO
REST

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT tazšia gumicka
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 1010
WEIGHT
TEMPO
REST

DROP TO BASE MD

https://www.youtube.com/watch?v=FnEOspio5us
SET 1
REPS 5
WEIGHT
TEMPO
REST

Drop to Base – 2 Leg – Box

https://www.youtube.com/watch?v=xfhmKAgXQFY
SET 3
REPS 3/3
WEIGHT 2kg jednorucky v rukách
TEMPO
REST

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 10s
WEIGHT
TEMPO
REST

Side Plank Iso Hold /Elbow / Str. Leg

https://www.youtube.com/watch?v=RokH8vkchgI
SET 3
REPS 30s/30s
WEIGHT
TEMPO
REST 90s

Drop Jump

https://www.youtube.com/watch?v=LrZuW-sJPBo
SET 3
REPS 3/3
WEIGHT
TEMPO
REST

Plate Chop – Low to High / Standing (Propulsive)

https://www.youtube.com/watch?v=oJidAPpI12I
SET 3
REPS 10/10
WEIGHT 10kg
TEMPO
REST 90s

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 6/6
WEIGHT 15kg
TEMPO 312
REST 60s

RDL BB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=7rj2DExdpK4
SET 3
REPS 8/8
WEIGHT 40kg
TEMPO 312
REST 60s

1-Leg Wall Squat ISO

https://www.youtube.com/watch?v=jgvcVGBi5sQ
SET 3
REPS 20s/20s
WEIGHT 10kg
TEMPO
REST 60s

BW Nordic Hamstring ISO Hold

https://www.youtube.com/watch?v=HXEZV6a79kI
SET 3
REPS 30s
WEIGHT BW
TEMPO
REST 60s

1-Leg Calf ISO push WD

https://www.youtube.com/watch?v=dVCBoZr4UAE
SET 3
REPS 20s/20s
WEIGHT
TEMPO
REST

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
IZ: 1min (RPM - 60) IO:2min (RPM-20-25 alebo volne) PO:4-6