Patrik Kilian DAY4

SB Knee Tuck to Rollout

https://www.youtube.com/watch?v=XephcR1I0II
SET 3
REPS 8
WEIGHT BW
TEMPO
REST
A1
WEEK 1 3x8
WEEK 2 3x8
WEEK 3 3x10
WEEK 4 3x10

OH Paloff Press / Standing

https://www.youtube.com/watch?v=cCcD621Qw28
SET 3
REPS 8/8
WEIGHT band
TEMPO
REST 60s
A2
WEEK 1 3x8/8
WEEK 2 3x10/10
WEEK 3 3x8/8 (vyšší odpor)
WEEK 4 3x10/10 (vyšší odpor)

Plate Chop – Low to High / Standing (Propulsive)

https://www.youtube.com/watch?v=oJidAPpI12I
SET 3
REPS 6/6
WEIGHT 10kg
TEMPO X
REST
B1
WEEK1 3x6/6 (10kg plate)
WEEK2 3x8/8 (10kg plate)
WEEK3 4x6/6 (10kg plate)
WEEK4 4x8/8 (10kg plate)

1-Leg hop to broad jump

https://www.youtube.com/watch?v=M03prFMwSOk
SET 3
REPS 4/4
WEIGHT BW
TEMPO X
REST 90s
B2
WEEK1 3x4/4
WEEK2 3x5/5
WEEK3 4x4/4
WEEK4 4x5/5

BB BP

https://youtu.be/a_wp44Jr_s8
SET 3
REPS 6
WEIGHT 40kg
TEMPO 302
REST
C1
WEEK1 3x6 (40kg)
WEEK2 3x8 (40kg)
WEEK3 3x6 (45-50kg)
WEEK4 3x8 (45-50kg)

INVERTED ROW BB 2-ARM

https://www.youtube.com/watch?v=m2bZE3ga0_I
SET 3
REPS 8
WEIGHT BW
TEMPO 112
REST 90s
C2
WEEK1 3x8
WEEK2 3x10
WEEK3 3x6 (10kg)
WEEK4 3x8 (10kg)

CURL TO SHOULDER PRESS 2-ARM / 1-LEG

https://www.youtube.com/watch?v=sZH0t0UU54s
SET 3
REPS 5 (na každej nohe
WEIGHT 8/8kg
TEMPO 212
REST
D1
WEEK1 3x5 na každej nohe (7/7kg)
WEEK2 3x6 na každej nohe (7/7kg)
WEEK3 3x5 na každej nohe (8/8kg)
WEEK4 3x6 na každej nohe (8/8kg)

PULL-UP (NEUTRAL)

https://www.youtube.com/watch?v=lqn96nMYsx8
SET 3
REPS 7
WEIGHT BW
TEMPO 112
REST 90s
D2
Keď nespravíš zhyb bez dopomoci, pripevniť band na hrazdu a ísť s dopomocou
WEEK1 3x6
WEEK2 3x6
WEEK3 3x8
WEEK4 3x8

BICEPS CURL STANDING CABLE ROPE

https://www.youtube.com/watch?v=3UQOGme0i7Y
SET 3
REPS 8
WEIGHT kladka
TEMPO 112
REST
E1
WEEK1 3x8
WEEK2 3x10
WEEK3 3x8 (vyšší odpor)
WEEK 4 3x10 (vyšší odpor)

TRICEPS PUSH DOWN 2-ARM / CABLE ROPE

https://www.youtube.com/watch?v=y6EdXBdL75A
SET 3
REPS 8/8
WEIGHT kladka
TEMPO 112
REST 60s
E2
WEEK1 3x8
WEEK2 3x10
WEEK3 3x8 (vyšší odpor)
WEEK4 3x10 (vyšší odpor)

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
F1
WEEK 1 a 2 - 6x (1min ON / 30s OFF) 55-60RPM
WEEK 3 a 4 - 8x (1min ON / 30s OFF) 55-60RPM