Matúš Marcin

DAY 2 upravene nohy.

1-LEG RDL w/ hip rotation

https://www.youtube.com/watch?v=LxPhlfDnXu8
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
DAY 2 ACT 1

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 30s
DAY 2 ACT 2

OH plate rotation / standing

https://www.youtube.com/watch?v=JTqbr0KKVoA
SET 3
REPS 10/10
WEIGHT 5kg
TEMPO
REST
DAY 2 CORE 1

BEAR CRAWL

https://www.youtube.com/watch?v=OA23BcPrFxM
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60s

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 6
WEIGHT 15
TEMPO 401
REST
DAY 2 A1

RDL DB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=F5P9QmiHPVQ
SET 4
REPS 6
WEIGHT 20kg
TEMPO 401
REST 60s
DAY 2 A2

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 4
REPS 6
WEIGHT 20kg
TEMPO 401
REST
DAY 2 B1

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 4
REPS 20-30s
WEIGHT BW
TEMPO
REST 60s
DAY 2 B2

Goblet squat

https://www.youtube.com/watch?v=Lkqu_yp5hU0
SET 4
REPS 6
WEIGHT 30kg
TEMPO 401
REST
DAY 2 C1

Hip flexor raise

https://www.youtube.com/watch?v=khHYQotl2wk
SET 4
REPS 6/6
WEIGHT
TEMPO 401
REST 60s
DAY 2 C2