3 days plan

V pláne su 3 treningové dni (DAY 1, 2, 3) DAY 1 a DAY 2 sú silové treningy DAY 3 je tréning zameraný na prevenciu. Supersety su označené ako CORE 1 2 a následne A1 A2, B1 B2, C1 C2, až na day 3 (prevencia) kde su bloky A1 A2 A3, B1 B2 B3, C1 C2 C3.

Dead Bug

https://www.youtube.com/watch?v=VvCU_jcxTPg
SET 4
REPS 10/10
WEIGHT
TEMPO 1010
REST NO
DAY 1 CORE 1

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST 60s
DAY 1 CORE 2

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST NO
DAY 1 A1

HIP THRUST BW / 2-LEG / HOME

https://www.youtube.com/watch?v=AXTq5iWhqUY
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST 60s
DAY 1 A2

BW SQUAT HOME

https://www.youtube.com/watch?v=rMvwVtlqjTE&t=1s
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST NO
DAY 1 B1

REVERSE HIP THRUST 2-LEG / HOME

https://www.youtube.com/watch?v=Y2nlCSM0b04
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST NO
DAY 1 C1

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 4
REPS 10/10
WEIGHT
TEMPO 1010
REST 60s
DAY 1 C2

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST NO
DAY 2 CORE 1

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST 60s
DAY 2 CORE 2

REVERSE LUNGE

https://www.youtube.com/watch?v=cfA133MhAYs
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST NO
DAY 2 A1

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST 60s
DAY 2 A2

HAMSTRING CURLS TOWEL 2-LEG / HOME

https://www.youtube.com/watch?v=IxWsh7KWEdA
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST NO
DAY 2 B1

BEAR CRAWL

https://www.youtube.com/watch?v=OA23BcPrFxM
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST 60s
DAY 2 B2

SIDE PLANK REG. w/ ABDUCTION

https://www.youtube.com/watch?v=QQ6p7lMM0l8
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST NO
DAY 2 C1

DEAD BUG ROLL

https://www.youtube.com/watch?v=SHbONZ4QBy4
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST 60s
DAY 2 C2

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 4
REPS 12/12
WEIGHT
TEMPO 1010
REST NO
DAY 3 PREVENTION A1

Toe touch regression

https://www.youtube.com/watch?v=eHJuO9cTI6c
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST NO
DAY 3 PREVENTION A2

Toe touch progression

https://www.youtube.com/watch?v=ItoMDC_2voU
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST 60s
DAY 3 PREVENTION A3

T – spine rotation / quadruped

https://www.youtube.com/watch?v=BZxmuhZTkzM
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST NO
DAY 3 PREVENTION B1

Arm lift / Quadruped

https://www.youtube.com/watch?v=-fw36hewnGE
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST NO
DAY 3 PREVENTION B2

Straight arm side plank w/rotation

https://www.youtube.com/watch?v=hKiH8H5RD2Q&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=4
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST 60s
DAY 3 PREVENTION B3

Belly breathing

https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET 4
REPS 12
WEIGHT
TEMPO
REST NO
DAY 3 PREVENTION C1

RDL lower to squat

https://www.youtube.com/watch?v=TgDNJXUF7EE
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST NO
DAY 3 PREVENTION C2

Goblet squat

https://www.youtube.com/watch?v=Lkqu_yp5hU0
SET 4
REPS 12
WEIGHT
TEMPO 1010
REST 60s
DAY 3 PREVENTION C3