Ofina - gym

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 2-4kg
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

DROP TO BASE MD

https://www.youtube.com/watch?v=FnEOspio5us
SET 2
REPS 5
WEIGHT BW
TEMPO
REST

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 10s
WEIGHT BW
TEMPO
REST
pozor na kolienka aby ti nepadali dnu

Drop Jump

https://www.youtube.com/watch?v=LrZuW-sJPBo
SET 3
REPS 4/4
WEIGHT BW
TEMPO
REST
30cm box alebo 2 20kg kotúče na sebe a odtial zoskočiš a hned vyskocis co najvysie dávať pozor na kolena aby nam nepadali dnu

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 6
WEIGHT 10-12kg
TEMPO 312
REST

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 3
REPS 6
WEIGHT BW
TEMPO 312
REST

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 3
REPS 10/10
WEIGHT BW
TEMPO 312
REST

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT 8-12kg
TEMPO 312
REST

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 20s
WEIGHT 10kg do rúk
TEMPO
REST

1L Soleus ISO Glute Bridge

https://www.youtube.com/watch?v=EqwDRHxRVx4
SET 3
REPS 20/20s
WEIGHT BW
TEMPO
REST

BW Nordic Hamstring ISO Hold

https://www.youtube.com/watch?v=HXEZV6a79kI
SET 3
REPS 20s
WEIGHT BW
TEMPO
REST