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Patrik Kilian
Rozcvičenie - Prevenčný protokol
DB Chop – Low to High / Standing (Propulsive)
https://www.youtube.com/watch?v=ULS1jObtAWI
SET
3
REPS
8/8
WEIGHT
7kg (jednoručka)
TEMPO
REST
A1
BEAR CRAWL
https://www.youtube.com/watch?v=OA23BcPrFxM
SET
3
REPS
3m vpred, 3m vzad
WEIGHT
BW
TEMPO
REST
60s
A2
DB BP 1-ARM
https://www.youtube.com/watch?v=geGPtF32ZnU
SET
3
REPS
8/8
WEIGHT
12kg
TEMPO
301
REST
C1
2-ARM SEATED CABLE PULL-DOWN
https://www.youtube.com/watch?v=MkJut5njeIY
SET
3
REPS
8/8
WEIGHT
Kladka
TEMPO
113
REST
C2
SHOULDER LATERAL RAISE 2-ARM
https://www.youtube.com/watch?v=HZZrCarpj1A
SET
3
REPS
8
WEIGHT
6kg
TEMPO
112
REST
90s
C3
SHOULDER PRESS 1-ARM / DB
https://www.youtube.com/watch?v=GygW8tZNKKM
SET
3
REPS
8/8
WEIGHT
8
TEMPO
113
REST
D1
BENT OVER ROW DB 2-ARM
https://www.youtube.com/watch?v=2QWrKpjLwqY
SET
3
REPS
8
WEIGHT
10/10kg
TEMPO
113
REST
D2
TIBIALIS ANTERIOR WD
https://www.youtube.com/watch?v=OPEuhclsTUQ
SET
3
REPS
12
WEIGHT
BW
TEMPO
113
REST
90s
D3
Shuttle run 5m
https://www.youtube.com/watch?v=9pb6JX2ulDU
SET
1
REPS
10
WEIGHT
TEMPO
REST
IZ: 10s
IO: 30s
E1
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