Nina Hasakova 2.1 - DAY 1

ROLLOUT TRX KNEELING

https://www.youtube.com/watch?v=AqTJHpf1lW8
SET 3
REPS 8
WEIGHT BW
TEMPO 201
REST
A1
Pozor aby sa ti neprehýbal spook chrbta ! Zastaviť tak, aby si vedela udržať zatiahnuté brucho.
W1 3x8
W2 3x10
W3 3x10
W4 3x12

ADD Long Copenhagen Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 15s (each side)
WEIGHT BW
TEMPO ISO HOLD
REST 60s
A2
W1 3x15s (es)
W2 3x20s
W3 4x15s
W4 3x25s

Drop to Base – 1 Leg – Box

https://www.youtube.com/watch?v=cxDwyujE2zA
SET 3
REPS 4/4
WEIGHT 2/2kg
TEMPO
REST
B1
W1 3x4/4 (2kg jednoručky)
W2 3x5/5 (2kg jednoručky)
W3 3x4/4 (3kg jednoručky)
W4 3x5/5 (3kg jednoručky)

Double to Single Leg Ankle Hops

https://youtube.com/shorts/F3XZr-P5cdc?si=uDmOTRU-IOo54L32
SET 3
REPS 10
WEIGHT BW
TEMPO X
REST 60s
B2
Tuhé členky pri kontakte so zemou.
W1 3x10
W2 3x12
W3 3x12
W4 3x15

1L Box Jump

https://www.youtube.com/watch?v=w5PUa6QYpe0
SET 3
REPS 3/3
WEIGHT BW
TEMPO X
REST 60s
C1
W1 3x3/3
W2 3x4/4
W3 4x3/3
W4 4x4/4

Drop Jump

https://www.youtube.com/watch?v=LrZuW-sJPBo
SET 3
REPS 4
WEIGHT BW
TEMPO X
REST 60s
D1
Krátky kontakt so zemou!
W1 3x4
W2 3x5
W3 4x4
W4 4x5

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 3
REPS 6/6
WEIGHT 6/6kg
TEMPO 112
REST
E1
W1 3x6/6 (2x6kg)
W2 3x8/8 (2x6kg)
W3 3x6/6 (2x8kg)
W4 3x6/6 (2x8kg)

BW Nordic Hamstring ISO Hold

https://www.youtube.com/watch?v=HXEZV6a79kI
SET 3
REPS 30s
WEIGHT BW
TEMPO ISO HOLD
REST 90s
E2
W1 3x25s
W2 3x30s
W3 3x35s
W4 3x35s

RDL BB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=7rj2DExdpK4
SET 3
REPS 6/6
WEIGHT 20kg
TEMPO 201
REST
F1
W1 3x6/6 (20kg)
W2 3x7/7 (20kg)
W3 3x5/5 (25kg)
W4 3x6/6 (25kg)

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 8/8
WEIGHT
TEMPO
REST
F2
W1 -W2 3x8/8
W3 - W4 3x10/10

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
6x 10s ON (65 a viac RPM) / 20s OFF W1 - W2
8x 10s ON (65 a viac RPM) / 20s OFF W3-W4