Patrik Kilian DAY 3

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 2
REPS 10/10
WEIGHT BW
TEMPO
REST
A1
WEEK1 2x10/10
WEEK2 2x12/12
WEEK3 3x10/10
WEEK4 3x12/12

Pallof Press 1/2 Kneeling

https://www.youtube.com/watch?v=7S7o1eTYmsM
SET 2
REPS 10/10
WEIGHT band
TEMPO
REST
A2
WEEK1 2x10/10
WEEK2 2x12/12
WEEK3 3x10/10
WEEK4 3x12/12

Glute bridge straight leg lift w/foam roller squeeze

https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET 2
REPS 10/10
WEIGHT BW
TEMPO
REST 60s
A3
WEEK1 2x10/10
WEEK2 2x12/12
WEEK3 3x10/10
WEEK4 3x12/12

Drop to Base – 1 Leg – Box

https://www.youtube.com/watch?v=cxDwyujE2zA
SET 3
REPS 4/4
WEIGHT BW
TEMPO
REST 45s
B1
WEEK 1 a 2 3x4/4
WEEK 3 a 4 3x5/5

Lateral Counter Movement Hurdle Jump

https://www.youtube.com/watch?v=71oU-M_hO2Q
SET 3
REPS 5/5
WEIGHT BW
TEMPO X
REST 60s
C1
WEEK 1 3x5/5
WEEK 2 3x6/6
WEEK 3 4x5/5
WEEK 4 4x6/6

Lateral Counter Movement Jump 90°

https://www.youtube.com/watch?v=cuweVZX8cAo
SET 3
REPS 4/4
WEIGHT BW
TEMPO X
REST 75-90s
D1
WEEK 1 3x4/4
WEEK 2 3x5/5
WEEK 3 4x4/4
WEEK 4 4x5/5

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 3
REPS 6
WEIGHT 60
TEMPO 302
REST
E1
TRAP BAR !!!
WEEK 1 3x6 (60kg
WEEK 2 3x8 (60kg)
WEEK 3 3x6(70kg)
WEEK 4 3x8(70kg)

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 6/6
WEIGHT BW
TEMPO 201
REST
E2
WEEK 1 3x6/6
WEEK 2 3x8/8
WEEK 3 3x8/8
WEEK 4 3x10/10

RDL BB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=u3wq7P6iCVA
SET 3
REPS 6
WEIGHT 40
TEMPO 301
REST
F1
WEEK 1 3x6 (40kg)
WEEK 2 3x8 (40kg)
WEEK 3 3x6 (50kg)
WEEK 4 3x8 (50kg)

SKATER SQUAT BW

https://www.youtube.com/watch?v=KoNunUi3GlE
SET 3
REPS 6/6
WEIGHT 5kg kotúč v ruách
TEMPO
REST
F2
WEEK 1 3x6/6 (5kg)
WEEK 2 3x8/8 (5kg)
WEEK 3 3x6/6 (10kg)
WEEK 4 3x8/8 (10kg)

1-Leg Wall Squat ISO

https://www.youtube.com/watch?v=jgvcVGBi5sQ
SET 3
REPS 25s každá noha
WEIGHT BW
TEMPO iso hold
REST
G1
WEEK 1 3x 25s (BW)
WEEK 2 3x30s (BW)
WEEK 3 3x25s (6kg kettlebell)
WEEK 4 3x30s (6kg Kettlebell)

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 8/8
WEIGHT 10kg
TEMPO 201
REST 60-90s
G2
WEEK 1 3x8/8 (10kg)
WEEK 2 3x10/10 (10kg)
WEEK 3 3x8/8 (12kg)
WEEK 4 3x10/10 (12kg)

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 1
REPS
WEIGHT
TEMPO
REST
8x (20s ON / 10s OFF) RPM > 65