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