Nina Hasakova DAY 1

MOUNTAIN CLIMBER SB / elbows

https://www.youtube.com/watch?v=-CLU29yJv84
SET 3
REPS 7/7
WEIGHT BW
TEMPO
REST
A1
WEEK (W) 1 3x7/7
W2 3x8/8
W3 3x10/10
W4 3x12/12

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
A2
Chrbát prilepený k podložke ! Ak by bolo cítiť chrbát, prikrčiť nohy a sústrediť sa na správne držanie trupu
W1 3x8/8
W2 3x9/9
W3 3x10/10
W4 3x12/12

Side plank clams

https://www.youtube.com/watch?v=3KrG_kGMegc
SET 3
REPS 12/12
WEIGHT MiniBand okolo kolien
TEMPO
REST 60s
A3
W1-W4 3x12/12
Miniband okolo kolien, náročnosť zvýšiť minibandom.

Drop to Base – 1 Leg – Box

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

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 10
WEIGHT BW
TEMPO
REST 60s
B2
W1 3x10
W2 3x12
W3 3x15
W4 3x20
Ľahká intenzita, posledná séria stredná intenzita!

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 3
REPS 5
WEIGHT BW
TEMPO X
REST 45s
C1
W1 3x5
W2 3x6
W3 4x5
W4 4x6
Maximálna intenzita v každom opakovaní.

1L Box Jump

https://www.youtube.com/watch?v=w5PUa6QYpe0
SET 3
REPS 3/3
WEIGHT BW
TEMPO X
REST 60s
D1
W1 3x 3/3
W2 3x4/4
W3 3x5/5
W4 4x4/4

HIP THRUST BB 2-LEG

https://www.youtube.com/watch?v=Gm3N71_27Ts
SET 3
REPS 6
WEIGHT 30kg
TEMPO 113
REST
E2
W1 3x6 (35kg)
W2 3x8 (35kg)
W3 3x6 (40kg)
W4 3x8 (40kg)

1-Leg Box Squat DB

https://www.youtube.com/watch?v=qNI4Np7dOBM
SET 3
REPS 6/6
WEIGHT 4kg
TEMPO 201
REST 90s
E1
W1 3x6/6 (5kg)
W2 3x8/8 (5kg)
W3 3x6/6 (7kg)
W4 3x8/8 (7kg)

FRONT SQUAT KB

https://www.youtube.com/watch?v=It7lGdkJngI
SET 3
REPS 8
WEIGHT 14kg jednoručka
TEMPO 301
REST
F1
W1 3X8 (14kg)
W2 3x10 (14kg)
W3 3x8(16kg)
W4 3x10 (16kg)

HAM CURL SB 1-LEG

https://www.youtube.com/watch?v=cuM7OBHSVow
SET 3
REPS 8/8
WEIGHT BW
TEMPO 201
REST
F2
W1 3x8/8
w2 3x8/8
W3 3x10/10
W4 3x10/10

BENT OVER ROW CONTRA 1-ARM / 1-LEG 1-DB

https://www.youtube.com/watch?v=Fc6zngHPZ9k
SET 3
REPS 6/6
WEIGHT 7kg
TEMPO 112
REST
G1
W1 3x6/6(7kg)
W2 3x8/8(7kg)
W3 3x6/6(8kg)
W4 3x8/8(8KG)

1L Soleus ISO WD

https://www.youtube.com/watch?v=4QgNbwzccLc
SET 3
REPS 20s
WEIGHT BW
TEMPO isometric hold
REST
G2
W1 -W2 3x25s obe nohy
W3 - W4 3x30s obe nohy

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
6x 30s ON (55 RPM) / 30s OFF W1 - W2
8x 30s ON (55 - 60 RPM) / 30s OFF W3 - W4