Nina Hasakova 2.3 - DAY 3

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
A1

SB Glute Bridge March w/ Band / Legs at Ball

https://www.youtube.com/watch?v=GJisPGNIlJg
SET 3
REPS 8/8
WEIGHT band
TEMPO
REST 60s
A2

Single Leg Lateral Hurdle Hop

https://www.youtube.com/watch?v=jv76QMYsJo8
SET 3
REPS 4/4
WEIGHT BW
TEMPO X
REST 60s
B1
Ideš smerom dnu aj von každou nohou ! tak ako sme robili aj v gyme
W1 3x4/4 (total 24es)
W2 3x5/5 (total 30es)
W3 4x4/4 (total 32es)
W4 4x5/5 (total 40es)

2-Leg Hurdle Jump Continuous

https://www.youtube.com/watch?v=IdgAyC7b_kU
SET 3
REPS 5
WEIGHT BW
TEMPO X
REST
C1
Krátky kontakt so zemou ! Ťaháš sa primárne do výšky, nie do diaľky.
W1 3x5 (total 15)
W2 3x6 (total 18)
W3 3x7 (total 21)
W4 4x6 (total 24)

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 6/6
WEIGHT 7/7kg
TEMPO 201
REST
D1
W1 3x6/6 (7/7kg)
W2 3x7/7 (7/7kg)
W3 3x6/6 (8/8kg)
W4 3x7/7 (8/8kg)

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 7/7
WEIGHT BW
TEMPO 201
REST 90s
D2
W1 3x6/6
W2 3x7/7
W3 3x8/8
W4 3x9/9

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 3
REPS 5
WEIGHT 40kg
TEMPO 201
REST
E1
W1 3x5 (40kg)
W2 3x6 (40kg)
w3 3x7 (40kg)
W4 3x5 (45kg)

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT 8kg
TEMPO 112
REST
E2
W1 3x10/10 (8kg)
W2 3x12/12 (8kg)
w3 3x10/10 (10kg)
W4 3x12/12 (10kg)

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 3
REPS 20s
WEIGHT
TEMPO ISO HOLD
REST 90s
E3
Loptu stláčaš medzi kolenami v ľahu ! tak ako sme robili v gyme
W1 - W2 3x 20s
W3 - W4 3x25s

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
5x (1m 30s ON (50rpm) / 30s OFF) W1 - W2
6x (1m 30s ON (50rpm) / 30s OFF) W3 - W4