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