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 5kg
TEMPO
REST
A1

BEAR CRAWL

https://www.youtube.com/watch?v=OA23BcPrFxM
SET 3
REPS 3m vpred, 3m vzad
WEIGHT BW
TEMPO
REST
A2

DROP TO BASE MD

https://www.youtube.com/watch?v=FnEOspio5us
SET 3
REPS 6
WEIGHT 4-6kg
TEMPO X
REST 45s
B1

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 3
REPS 8/8
WEIGHT 12kg
TEMPO 301
REST
C1

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
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 5
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 9/9kg
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 8
WEIGHT
TEMPO
REST
IZ: 10s
IO: 30s
E1