Nika

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 12/12
WEIGHT BW
TEMPO
REST
A1

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 12/12
WEIGHT BW
TEMPO
REST
A2

SIDE PLANK REG. w/ ABDUCTION

https://www.youtube.com/watch?v=QQ6p7lMM0l8
SET 3
REPS 12/12
WEIGHT BW
TEMPO
REST 60s
A3

BULGARIAN SPLIT SQUAT

https://www.youtube.com/watch?v=IRRjMNDSrw8
SET 3
REPS 12/12
WEIGHT BW
TEMPO 201
REST
B1

HIP THRUST BB 2-LEG

https://www.youtube.com/watch?v=Gm3N71_27Ts
SET 3
REPS 12
WEIGHT +10kg (jednoručka)
TEMPO
REST 301
B2

2-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=zZl9YMYZIXQ
SET 3
REPS 12
WEIGHT
TEMPO 102
REST
B3

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 3
REPS 10
WEIGHT BW
TEMPO 201
REST
B4

CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION

https://www.youtube.com/watch?v=GpJ5GSv1Vwg
SET 3
REPS 6/6 (vymeníš nohy)
WEIGHT 3/3kg
TEMPO
REST 90-120s
B5