Nina Hasakova DAY 3

Rollout SB

https://www.youtube.com/watch?v=g3-j-FYpIgQ
SET 2
REPS 8
WEIGHT BW
TEMPO
REST
A1
W1 2x8
W2 2x10
W3 3x8
W4 3x10

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 2
REPS 10/10
WEIGHT mini band
TEMPO
REST
A2
W1 2x10/10
W2 2x12/12
W3 3x10/10
W4 3x12/12

Lateral Counter Movement Hurdle Jump

https://www.youtube.com/watch?v=71oU-M_hO2Q
SET 3
REPS 5/5
WEIGHT BW
TEMPO x
REST 60s
B1
W1 3x5/5
W2 3x6/6
W3 4x5/5
W4 4x6/6

Lateral Counter Movement Jump 90°

https://www.youtube.com/watch?v=cuweVZX8cAo
SET 3
REPS 4/4
WEIGHT BW
TEMPO X
REST 75s
C1
W1 3x3/3
W2 3x4/4
W3 3x5/5
W4 4x4/4

Lateral Split Squat DB to Knee Drive

https://www.youtube.com/watch?v=8Tat94IoWzQ
SET 3
REPS 6/6
WEIGHT 6kg
TEMPO 201
REST
D1
W1 3x6/6 (6kg)
W2 3x8/8 (6kg)
W3 3x5/5 (8kg)
W4 3x7/7 (8kg)

INVERTED ROW TRX 2-ARM / BENT KNEES

https://www.youtube.com/watch?v=rzMrfYqnxEI
SET 3
REPS 6
WEIGHT BW
TEMPO 112
REST 90s
D2
W1 3x6
W2 3x8
W3 3x8
W4 3x10

RDL IPSI 1-ARM / 1-LEG

https://www.youtube.com/watch?v=sLaSJGLV5H4
SET 3
REPS 6/6
WEIGHT 8kg
TEMPO 201
REST
E1
W1 3x6/6 (8kg)
W2 3x8/8 (8kg)
W3 3x6/6 (10kg)
W4 3x8/8 (10kg)

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 3
REPS 6/6
WEIGHT 6kg
TEMPO 201
REST 90s
E2
W1 3x6/6 (6kg)
W2 3x8/8 (6kg)
W3 3x6/6 (7kg)
W4 3x8/8 (7kg)

Split Squat ISO Hold

https://www.youtube.com/watch?v=9-E7YW2WAlM
SET 2
REPS 20/20s
WEIGHT 4/4kg
TEMPO iso hold
REST
F1
W1 2x20s
W2 2x25s
W3 3x20s
W4 3x25s

SB Glute Bridge March w/ Band / Legs at Ball

https://www.youtube.com/watch?v=GJisPGNIlJg
SET 2
REPS 6/6
WEIGHT mini band
TEMPO
REST 90s
F2
W1 2x6/6
W2 2x8/8
W3 3x6/6
W4 3x8/8

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
4x 1min ON (45 -50rpm) / 30s OFF W1
5x 1min ON (45 -50rpm) / 30s OFF W2
6x 1min ON (45 -50rpm) / 30s OFF W3
7x 1min ON (45 -50rpm) / 30s OFF W4