Matúš Marcin

DAY 5 je zameraný na nácvik h skokov MS1 MS2, v sile máš prvú dvojičku A1 A2 zameranú na výbušnú silu a B1 B2, C1 C2 na maximálnu silu

Forward walk w/ MB

SET 3

REPS 20

WEIGHT

TEMPO

REST

DAY 5 ACT 1

Backward walk w/ MB

SET 3

REPS 20

WEIGHT

TEMPO

REST

DAY 5 ACT 2

TIBIALIS ANTERIOR WD

SET 3

REPS 10

WEIGHT

TEMPO

REST 60s

DAY 5 ACT 3

Plank w/ KB switch under

SET 3

REPS 10/10

WEIGHT 12kg

TEMPO

REST

DAY 5 CORE 1

Half kneeling cable lift

SET 3

REPS 10/10

WEIGHT 10

TEMPO

REST

DAY 5 CORE 2

Shoulder tap

SET 3

REPS 10/10

WEIGHT BW

TEMPO

REST 60s

DAY 5 CORE 3

Horizontal Jump 2-LEG

SET 2

REPS 4

WEIGHT BW

TEMPO

REST 60s

DAY 5 MS 1

1-Leg hop to broad jump

SET 2

REPS 4/4

WEIGHT BW

TEMPO

REST 90s

DAY 5 MS 2

BOX SQUAT 1-LEG / 1-DB (side)

SET 4

REPS 6

WEIGHT 10kg

TEMPO 401

REST

DAY 5 A1

RDL IPSI 1-ARM / 1-LEG

SET 4

REPS 6

WEIGHT 12kg

TEMPO 401

REST 60s

DAY 5 A2

SKATER SQUAT BW

SET 4

REPS 6/6

WEIGHT 10kg

TEMPO 401

REST

DAY 5 B1

HIP THRUST BB 1-LEG

SET 4

REPS 6/6

WEIGHT 50kg

TEMPO 401

REST 90s

DAY 5 B2

BULGARIAN SPLIT SQUAT DB

SET 4

REPS 6/6

WEIGHT 20/20kg

TEMPO 401

REST

DAY 5 C1

HAM CURL VS 1-LEG

SET 4

REPS 6/6

WEIGHT BW

TEMPO 401

REST 90s

DAY 5 C2