Nina Hasakova DAY 2

Horná časť tela + drilly na stene. Na začiatku mobilita + dynamické rozcvičenie. Potom atletická ABC.

Side plank w/ lower leg hip flex

https://www.youtube.com/watch?v=7miuRGdgJmA
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
A1
W1 - W2 3x 8/8
W3 - W4 3x 10/10

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST 60s
A2
W1 - W2 3x 8/8
W3 - W4 3x 10/10

WD Load and lift

https://www.youtube.com/watch?v=d6DhwMFOM_4
SET 2
REPS 4
WEIGHT BW
TEMPO dole kontrolovane / hoře explozívne
REST 60s
B1
W1 2x4/4
W2 2x5/5
W3 3x4/4
W4 3x5/5

WD Single Exchange

https://www.youtube.com/watch?v=030cimsjwV8
SET 2
REPS 5/5
WEIGHT BW
TEMPO explozívne / zastavenie po každom opakovaní
REST 60s
C1
W1 2x5/5
W2 2x6/6
W3 3x5/5
W4 3x 6/6

ACC 1st Step Projection BW

https://www.youtube.com/watch?v=rbmaulNyM20
SET 3
REPS 4/4
WEIGHT BW
TEMPO stabilné postavenie - explozívny prvý krok
REST 45s
D1
W1 3x4/4
W2 3x5/5
W3 3x5/5
W4 3x6/6

Chest Pass MB 1-ARM

https://www.youtube.com/watch?v=G14KD1NjaXg
SET 3
REPS 4/4
WEIGHT 3kg
TEMPO X - explozívne
REST 30s
E1
W1 - W2 3x4/4
W3 - W4 3x5/5

Side plank w/ H ROW

https://www.youtube.com/watch?v=K1GWnZ-RDPw
SET 3
REPS 8/8
WEIGHT Band / keiser
TEMPO 112
REST 90s
E2
W1 3x8/8
W2 3x10/10
W3 3x8/8 (vyšší odpor)
W4 3x10/10 (vyšší odpor)

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET 3
REPS 8/8
WEIGHT 12 (keiser)
TEMPO 112
REST
F1
W1 3x8/8 (12 resistance)
W2 3x10/10 (12)
W3 3x8/8 (13)
W4 3x10/10 (13)

CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION

https://www.youtube.com/watch?v=GpJ5GSv1Vwg
SET 3
REPS 5 opakovaní na každej nohe
WEIGHT 4/4kg
TEMPO 212
REST
F2
W1 3x5/5 (4kg)
W2 3x6/6 (4kg)
W3 3x5/5 (5kg)
W4 3x 6/6 (5kg)

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 3
REPS 8
WEIGHT BW
TEMPO
REST 90s
F3
W1 3x8
W2 3x10
W3 3x12
W4 3x12

TRICEPS PUSH DOWN 2-ARM / CABLE ROPE

https://www.youtube.com/watch?v=y6EdXBdL75A
SET 3
REPS 10
WEIGHT 8 (keiser)
TEMPO 112
REST
G1
W1 - W2 3x10 (8)
W3 -W4 3x10 (9)

BICEPS CURL 2-ARM / STANDING / DB

https://www.youtube.com/watch?v=l1tXK8CzxB4
SET 3
REPS 8
WEIGHT 5/5kg
TEMPO 112
REST 75s
G2
W1 - W2 3x8 (5kg)
W3 - W4 3x10 (5kg)

Shuttle run 5m

https://www.youtube.com/watch?v=9pb6JX2ulDU
SET
REPS
WEIGHT
TEMPO
REST
W1 - W2 - 6x 10s ON / 20s OFF 10s max intenzita
W3 - W4 - 8x 10s ON / 20s OFF