Patrik Čurila

Dôraz na techniku a tempo !!!

Leg Lowering Unsupported

SET 3

REPS 10/10

WEIGHT BW

TEMPO

REST

CORE 1

Bird dog

SET 3

REPS 10/10

WEIGHT BW

TEMPO

REST 30s

CORE 2

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

SET 3

REPS 10/10

WEIGHT 12kg

TEMPO 301

REST

A1

HIP THRUST BB 1-LEG

SET 3

REPS 10/10

WEIGHT 35kg

TEMPO 301

REST 60s

A2

T – spine extension

SET 3

REPS 6/6

WEIGHT

TEMPO

REST

ACTIVE REST A

SPLIT SQUAT LATERAL VS

SET 3

REPS 10/10

WEIGHT 16kg

TEMPO 301

REST

B1

HAM CURL VS 1-LEG

SET 3

REPS 10/10

WEIGHT BW

TEMPO 301

REST 60s

B2

Bretzel

SET 3

REPS 6

WEIGHT BW

TEMPO

REST

ACTIVE REST B

CALF RAISE 1-ARM / 1-LEG DB

SET 3

REPS 10/10

WEIGHT 24kg

TEMPO 301

REST

C1

LATERAL RAISE 1-LEG w/ MiniBand

SET 3

REPS 10/10x

WEIGHT BW

TEMPO 301

REST 60s

C2

Floor slides hand raise

SET 3

REPS 6/6x

WEIGHT BW

TEMPO

REST

ACTIVE REST C