Patrik Čurila

Dôraz na techniku a tempo !!!

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
CORE 1

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 30s
CORE 2

BOX SQUAT 1-LEG / 1-DB (side)

https://www.youtube.com/watch?v=EmvwZJ_Y0z8
SET 3
REPS 10/10
WEIGHT 12kg
TEMPO 301
REST
A1

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 3
REPS 10/10
WEIGHT 35kg
TEMPO 301
REST 60s
A2

T – spine extension

https://www.youtube.com/watch?v=VcYj78yRzkI
SET 3
REPS 6/6
WEIGHT
TEMPO
REST
ACTIVE REST A

SPLIT SQUAT LATERAL VS

https://www.youtube.com/watch?v=TxNWs6a4ZeY
SET 3
REPS 10/10
WEIGHT 16kg
TEMPO 301
REST
B1

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 10/10
WEIGHT BW
TEMPO 301
REST 60s
B2

Bretzel

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

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT 24kg
TEMPO 301
REST
C1

LATERAL RAISE 1-LEG w/ MiniBand

https://www.youtube.com/watch?v=9wp_CTf2duo
SET 3
REPS 10/10x
WEIGHT BW
TEMPO 301
REST 60s
C2

Floor slides hand raise

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