Matúš Marcin

DAY 2 je zameraný na nacvik vertikálnych výskokov, výbušnú islu odlných končatín A1 A2 a maximálnu silu B1 B2, C1 C2.

1-LEG RDL w/ hip rotation

SET 3

REPS 10/10

WEIGHT BW

TEMPO

REST

DAY 2 ACT 1

Copenhagen ISO Hold

SET 3

REPS 10/10

WEIGHT BW

TEMPO

REST 60s

DAY 2 ACT 2

Hip rotation

SET 3

REPS 10/10

WEIGHT

TEMPO

REST

DAY 2 CORE 1

BEAR CRAWL

SET 3

REPS 10/10

WEIGHT BW

TEMPO

REST 60s

DAY 2 CORE 2

Counter Movement Jump 2-LEG

SET 2

REPS 5

WEIGHT

TEMPO

REST 60s

DAY 2 MS 1

Drop Jump

SET 2

REPS 4

WEIGHT BW

TEMPO

REST 60s

DAY 2 MS 2

Shuttle run 5m

SET 3

REPS 2x(5x5m)

WEIGHT

TEMPO

REST 30s

DAY 2 A1

Hip Thrust Explosive 1-LEG

SET 3

REPS 5/5

WEIGHT BW

TEMPO 30X

REST 60s

DAY 2 A2

SPLIT SQUAT 2-DB

SET 4

REPS 6/6

WEIGHT 25kg

TEMPO 401

REST

DAY 2 B1

RDL DB 2-ARM / 2-LEG

SET 4

REPS 6/6

WEIGHT 28kg

TEMPO 401

REST 60s

DAY 2 B2

SPLIT SQUAT VS / 2-DB

SET 4

REPS 6/6

WEIGHT 20kg

TEMPO 401

REST

DAY 2 C1

NORDIC HAMSTRING

SET 4

REPS 6

WEIGHT BW

TEMPO 401

REST 60s

DAY 2 C2