Patrik Rybar 2

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

SET 3

REPS 10/10

WEIGHT

TEMPO

REST

CORE 1

Glute Bridge March

SET 3

REPS 10/10

WEIGHT

TEMPO

REST

CORE 2

CALF ISO HOLD 1-LEG

SET 3

REPS 20s/20s

WEIGHT 15kg+

TEMPO

REST

REHAB 1

CALF RAISE 1-ARM / 1-LEG DB

SET 3

REPS 10/10

WEIGHT 15kg+

TEMPO 301

REST 60s

REHAB 2

BULGARIAN SPLIT SQUAT DB

SET 3

REPS 10/10

WEIGHT 16+

TEMPO 301

REST

A1

PULL-UP (NEUTRAL)

SET 3

REPS 6

WEIGHT BW+

TEMPO

REST 90s

A2

HAM CURL SB 1-LEG

SET 3

REPS 10/10

WEIGHT BW

TEMPO 301

REST

B1

DB BP 2-ARM

SET 3

REPS 10

WEIGHT 22,5+

TEMPO 301

REST 90s

B2

STEP-UP 2-DB / 1-LEG

SET 3

REPS 10/10

WEIGHT 16kg+

TEMPO 301

REST

C1

BENT OVER ROW 1-ARM + 2-LEG / BENCH

SET 3

REPS 10/10

WEIGHT 20kg+

TEMPO 301

REST 90s

C2