Patrik Kilian

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 2
REPS 8
WEIGHT BW
TEMPO
REST
A1
WEEK 1 8/8op
WEEK 2 9/9op
WEEK 3 10/10op
WEEK 4 12/12op

KB HOLD w/ MARCH

https://www.youtube.com/watch?v=pzqQZFS0ASE
SET 2
REPS 5/5x každá noha - na obe strany
WEIGHT 20kg
TEMPO
REST
A2
WEEK 1 5/5op (obe strany)
WEEK 2 6/6op (obe strany)
WEEK 3 7/7op (obe strany)
WEEK 4 8/8op (obe strany)

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 2
REPS 8/8op
WEIGHT BW
TEMPO
REST 60 - 90s
A3
WEEK 1 8/8op
WEEK 2 9/9op
WEEK 3 10/10op
WEEK 4 12/12op

Drop to Base – 2 Leg – Box

https://www.youtube.com/watch?v=xfhmKAgXQFY
SET 3
REPS 5
WEIGHT BW
TEMPO
REST
B1
WEEK 1 - BW 3x5op
WEEK 2 - BW 3x6op
WEEK 3 / +3/3kg jednoručky 3x5op
WEEK 4 / +3/3kg jednoručky 3x6op

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 10
WEIGHT BW
TEMPO middle intensity
REST 75s
B2
WEEK 1 3x10op
WEEK 2 3x10op
WEEK 3 3x12op
WEEK 4 3x12op

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 3
REPS 4
WEIGHT BW
TEMPO explosive
REST 50s
C1
WEEK 1 3x4op
WEEK 2 3x5op
WEEK 3 3x6op
WEEK 4 4x4op

1L Box Jump

https://www.youtube.com/watch?v=w5PUa6QYpe0
SET 3
REPS 3/3
WEIGHT BW
TEMPO explosive
REST 60s
D1
WEEK 1 3x 3/3op
WEEK 2 3x 4/4op
WEEK 3 4x 3/3op
WEEK 4 4x 4/4op

1-Leg Box Squat DB

https://www.youtube.com/watch?v=qNI4Np7dOBM
SET 3
REPS 6
WEIGHT 10kg
TEMPO 301
REST
E1
WEEK 1 (10kg) 3x6op
WEEK 2 (10kg) 3x8op
WEEK 3 (12kg) 3x6op
WEEK 4 (12kg) 3x8op

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 6/6op
WEIGHT 8kg
TEMPO 301
REST 90s
E2
WEEK 1 (8kg) 3x6op
WEEK 2 (8kg) 3x8op
WEEK 3 (10kg) 3x6op
WEEK 4 (10kg) 3x8op

Split Squat ISO Hold

https://www.youtube.com/watch?v=9-E7YW2WAlM
SET 3
REPS 20s
WEIGHT 10/10kg
TEMPO iso hold
REST
F1
WEEK 1 3x 20s (obe nohy)
WEEK 2 3x 25s (obe nohy)
WEEK 3 3x 30s (obe nohy)
WEEK 4 4x20s (obe nohy)

ADD Long Copenhagen Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 10s obe strany
WEIGHT BW
TEMPO iso hold
REST 60 - 90s
F2
WEEK 1 3x 10s (obe strany)
WEEK 2 3x 15s (obe strany)
WEEK 3 3x 15s (obe strany)
WEEK 4 3x 20s (obe strany)

BW Nordic Hamstring ISO Hold

https://www.youtube.com/watch?v=HXEZV6a79kI
SET 3
REPS 20s
WEIGHT BW
TEMPO iso hold
REST
G1
WEEK 1 3x20s
WEEK 2 3x25s
WEEK 3 3x30s
WEEK 4 3x35s

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 3
REPS 8op
WEIGHT BW
TEMPO
REST 60s
G2
WEEK 1 3x8op
WEEK 2 3x10op
WEEK 3 3x12op
WEEK 4 3x14op

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 1
REPS 8 -8 - 10 - 10
WEIGHT
TEMPO >60rpm
REST
8x (30s ON / 30s OFF) >60RPM
H1
W1 a W2 - 8x / W3 a W4 - 10x