PATRIK RYBAR DAY 3

KNEE

1 leg knee iso push

https://www.youtube.com/watch?v=E8GYrsbOBF0
SET 3
REPS 10s
WEIGHT
TEMPO
REST
ACT 1
10s robis 10 oddychuješ 3x každá noha

Lateral Lunge DB to 1L Stance

https://www.youtube.com/watch?v=8Tat94IoWzQ
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60s
ACT 2
ASS TO GRASS najnižšie ako vieš bez hmotnosti

Chest Pass MB 1-ARM

https://www.youtube.com/watch?v=G14KD1NjaXg
SET 3
REPS 10/10
WEIGHT 4kg
TEMPO
REST
CORE 1

Side plank w/ lower leg hip flex

https://www.youtube.com/watch?v=7miuRGdgJmA
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
CORE 2

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 30s
CORE 3

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 3
REPS 5
WEIGHT 90kg +
TEMPO 401
REST
A1
NA LAVIČKU

RDL BB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=u3wq7P6iCVA
SET 3
REPS 5
WEIGHT 90kg +
TEMPO 401
REST 90s
A2

SL BOX SQUAT

https://youtu.be/VTLk7RKdcE8
SET 3
REPS 5/5
WEIGHT 18kg DB
TEMPO 401
REST
B1

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 3
REPS 5
WEIGHT
TEMPO 401
REST 90s
B2

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 3
REPS 10/10
WEIGHT
TEMPO 401
REST
C1

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT 25kg +
TEMPO 401
REST 90s
C2

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 1
REPS 20min
WEIGHT
TEMPO
REST n/a
ESD
70% a viac SF: 135 - 150 20min