Patrik Čurila

SILA OBOJNOŽNA ťažši tréning ako prvý

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10x
WEIGHT BW
TEMPO
REST
CORE 1

1-ARM DB Suitcase Carry

https://www.youtube.com/watch?v=k_scS3mykGo
SET 3
REPS 20m
WEIGHT 20kg
TEMPO
REST 30s
CORE 2

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 3
REPS 10/10x
WEIGHT 35kg +
TEMPO 301
REST
A1

RDL BB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=u3wq7P6iCVA
SET 3
REPS 12
WEIGHT 50kg
TEMPO 301
REST 60s
A2

1-LEG RDL w/ hip rotation

https://www.youtube.com/watch?v=LxPhlfDnXu8
SET 3
REPS 6/6
WEIGHT BW
TEMPO
REST
ACTIVE REST A

REVERSE LUNGE

https://www.youtube.com/watch?v=cfA133MhAYs
SET 3
REPS 10/10
WEIGHT 16kg +
TEMPO 301
REST
B1

HAMSTRING WALKOUT BW

https://www.youtube.com/watch?v=jQ9BcglfyVo
SET 3
REPS 10/10x
WEIGHT BW
TEMPO 301
REST 60s
B2

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 3
REPS 6/6x
WEIGHT BW
TEMPO
REST
ACTIVE REST B

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 60s
WEIGHT 10kg
TEMPO
REST
C1

Hip flexor raise

https://www.youtube.com/watch?v=khHYQotl2wk
SET 3
REPS 10/10x
WEIGHT 5kg
TEMPO 301
REST 60s
C2

ANKLE CARs / Seated

https://www.youtube.com/watch?v=wexIY6uuKGM
SET 3
REPS 10/10x
WEIGHT BW
TEMPO
REST
ACTIVE REST C