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Patrik Kilian
MOUNTAIN CLIMBER SB / elbows
https://www.youtube.com/watch?v=-CLU29yJv84
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
REST
A1
Copenhagen adduction
https://www.youtube.com/watch?v=KZMIND6LvRY
SET
3
REPS
8/8
WEIGHT
BW
TEMPO
REST
60s
A2
Založený cez lavičku celým predkolením
Counter Movement Jump 2-LEG
https://www.youtube.com/watch?v=09yR5a4u-6A
SET
3
REPS
5
WEIGHT
BW
TEMPO
X
REST
60s
B1
Drop Jump
https://www.youtube.com/watch?v=LrZuW-sJPBo
SET
3
REPS
5
WEIGHT
BW
TEMPO
X
REST
60s
C1
BACK SQUAT BB
https://www.youtube.com/watch?v=0jro6tAaiak
SET
3
REPS
7
WEIGHT
80kg
TEMPO
301
REST
D1
GLUTE HAM RAISE
https://www.youtube.com/watch?v=Nna5pnbWdiM
SET
3
REPS
8
WEIGHT
+5kg
TEMPO
301
REST
D2
T – spine extension
https://www.youtube.com/watch?v=VcYj78yRzkI
SET
3
REPS
8
WEIGHT
TEMPO
REST
90s
D3
SKATER SQUAT BW
https://www.youtube.com/watch?v=KoNunUi3GlE
SET
3
REPS
8/8
WEIGHT
BW
TEMPO
201
REST
E1
CALF RAISE 1-ARM / 1-LEG DB
https://www.youtube.com/watch?v=KcTEGifMTDY
SET
3
REPS
8/8
WEIGHT
16
TEMPO
201
REST
E2
Belly breathing
https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET
3
REPS
10
WEIGHT
TEMPO
REST
90s
E3
AIRBIKE
https://www.youtube.com/shorts/BzKSrSR6w7o
SET
10
REPS
WEIGHT
TEMPO
REST
IZ: 30s (70 RPM)
IO:30s
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