MIROSLAV SLANČÍK

TURECKO Dni su označene v popise ako DAY 1 DAY 2 DAY 3 Stred tela pred tréningom CORE 1 CORE 2 Dvojice silových cvičeni A1 A2, B1 B2, Vyrtvalosť ako ESD

1-LEG RDL w/ hip rotation

SET 3

REPS 10/10

WEIGHT BW

TEMPO 4010

REST 30s

DAY 1 CORE 1

Glute bridge straight leg lift w/foam roller squeeze

SET 3

REPS 10/10

WEIGHT 4010

TEMPO

REST 30s

FRONT SQUAT 1-DB (Goblet Squat)

SET 4

REPS 12

WEIGHT 12kg

TEMPO 4010

REST 30s

DAY 1 A1

2-ARM HALF KNEELING CABLE PULL-DOWN

SET 4

REPS 12

WEIGHT 40kg

TEMPO 4010

REST 60s

DAY 1 A2

REVERSE HIP THRUST 2-LEG

SET 4

REPS 10/10

WEIGHT BW

TEMPO 4010

REST 30s

DAY 1 B1

CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION

SET 4

REPS 12

WEIGHT 7kg

TEMPO 4010

REST 60s

DAY 1 B2

TREADMILL WALK

SET 20

REPS 20s

WEIGHT N/A

TEMPO N/A

REST 40s

DAY 1 ESD

DROP TO BASE MD

SET 3

REPS 10

WEIGHT BW

TEMPO

REST 30''

DAY 2 CORE 1

NCM V JUMP

SET 3

REPS 5

WEIGHT BW

TEMPO

REST 30''

DAY 2 CORE 2

STEP-UP 2-DB / 1-LEG

SET 4

REPS 10/10

WEIGHT BW

TEMPO 4010

REST 30s

DAY 2 A1

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS DOWN

SET 4

REPS 12

WEIGHT BW

TEMPO 4010

REST 60s

DAY 2 A2

NORDIC HAMSTRING VALSLIDES

SET 4

REPS 10

WEIGHT BW

TEMPO 4010

REST 30s

DAY 2 B1

DB BP 1-ARM

SET 4

REPS 10/10

WEIGHT 9kg

TEMPO 4010

REST 60s

DAY 2 B2

TREADMILL WALK

SET 15

REPS 30s

WEIGHT N/A

TEMPO N/A

REST 30s

DAY 2 ESD

WD Load and lift

SET 3

REPS 8/8

WEIGHT BW

TEMPO

REST 30s

DAY 3 CORE 1

WD Single Exchange

SET 3

REPS 8/8

WEIGHT BW

TEMPO

REST 30s

DAY 3 CORE 2

BENT OVER ROW 1-ARM + 2-LEG / BENCH

SET 4

REPS 10/10

WEIGHT 12kg

TEMPO 4010

REST 30s

DAY 3 A1

BENCH SQUAT 1-LEG / 1-DB

SET 4

REPS 10/10

WEIGHT BW

TEMPO 4010

REST 30s

DAY 3 A2

PUSH-UP REGRES

SET 4

REPS 12

WEIGHT BW

TEMPO 4010

REST 30s

DAY 3 B1

HIP THRUST BW 2-LEG

SET 4

REPS 12

WEIGHT BW

TEMPO 4010

REST 60s

DAY 3 B2

TREADMILL WALK

SET 12

REPS 40s

WEIGHT N/A

TEMPO N/A

REST 20s

DAY 3 ESD