Paťka fitko 4

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 3
REPS 16
WEIGHT 10 kg
TEMPO pomaly dole, čo najrýchlejšie hore
REST
A1

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 10 pravá, 10 ľavá
WEIGHT
TEMPO
REST
A2

SHOULDER LATERAL RAISE 1-ARM

https://www.youtube.com/watch?v=XAPibn431og
SET 3
REPS 10 prava, ľavá
WEIGHT 2,3 kg?
TEMPO
REST
A3

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 3
REPS 10/10
WEIGHT dve jednoručky 8kg
TEMPO pomaly dole, rýchlo hore
REST
B1

BEAR CRAWL

https://www.youtube.com/watch?v=OA23BcPrFxM
SET 3
REPS 10m dopredu, 10 m dozadu
WEIGHT
TEMPO
REST
B2

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 30s
WEIGHT
TEMPO
REST
B3

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 8 pravá, ľavá
WEIGHT 3,4 kg činka
TEMPO
REST
C1

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 3
REPS 10
WEIGHT
TEMPO čo najvyššie
REST
C2

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 20 Striedavo nohy
WEIGHT
TEMPO
REST
C3