Patrik Kilian

Prevvenčný protokol - rozcvičenie

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
A1
Ruky predpažené!

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60
A2

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
A3
Active rest

PUSH-UP

https://www.youtube.com/watch?v=2_3PPJn8ZpY
SET 4
REPS 6 - 8
WEIGHT BW
TEMPO X
REST
B1
Pri fáze keď ideš hore výbušne, snažíš sa dlane odlepiť od zeme!

BENT OVER ROW IPSI 1-ARM / 1-LEG 1-DB

https://www.youtube.com/watch?v=2Q7AF6g2jnI
SET 4
REPS 8/8
WEIGHT 9kg
TEMPO 113
REST 90
B2

Hip flexor stretch

https://www.youtube.com/watch?v=fAcDcqtyLBU
SET 3
REPS 8/8
WEIGHT
TEMPO
REST
B3
Active rest

BICEPS CURL / NEUTRAL GRIP / STANDING DB

https://www.youtube.com/watch?v=CFBZ4jN1CMI
SET 4
REPS 10
WEIGHT 7kg
TEMPO 112
REST
C1

TRICEPS EXTENSION 1-ARM OH / HALF KNEELING DB

https://www.youtube.com/watch?v=ap39c6v6ASU
SET 4
REPS 8/8
WEIGHT 5-6kg
TEMPO 301
REST
C2

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 4
REPS 8/8
WEIGHT BW
TEMPO
REST 90s
C3