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Patrik Kilian
Shoulder tap
https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET
3
REPS
12/12
WEIGHT
BW
TEMPO
REST
A1
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
10/10
WEIGHT
5kg
TEMPO
REST
60s
A2
Ankle Jumps 2-LEG
https://www.youtube.com/watch?v=Yrbq2ytO78s
SET
3
REPS
8
WEIGHT
BW
TEMPO
X
REST
45s
B1
Counter Movement Jump 2-LEG
https://www.youtube.com/watch?v=09yR5a4u-6A
SET
3
REPS
6
WEIGHT
BW
TEMPO
X
REST
60
C1
BULGARIAN SPLIT SQUAT DB
https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET
4
REPS
8/8
WEIGHT
12/12kg
TEMPO
301
REST
D1
RDL BB 2-ARM / 1-LEG
https://www.youtube.com/watch?v=7rj2DExdpK4
SET
4
REPS
8/8
WEIGHT
10/10kg (jednoručky)
TEMPO
301
REST
D2
T – spine rotation / quadruped
https://www.youtube.com/watch?v=BZxmuhZTkzM
SET
3
REPS
8/8
WEIGHT
TEMPO
REST
90
D3
Lateral Lunge DB to 1L Stance
https://www.youtube.com/watch?v=8Tat94IoWzQ
SET
3
REPS
8/8
WEIGHT
11kg
TEMPO
30X
REST
E1
HAM CURL VS 1-LEG
https://www.youtube.com/watch?v=nJkrwMu2KQY
SET
3
REPS
10/10 (iba dole spúšťaš)
WEIGHT
BW
TEMPO
301
REST
E2
REVERSE FLY DB 2-ARM
https://www.youtube.com/watch?v=evXOlgLTPCw
SET
3
REPS
8/8
WEIGHT
5/5kg
TEMPO
102
REST
90s
E3
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