Rebeka Durišová plan 2

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
stále vytváraš tlak do steny (rukami)

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 4
REPS 10/10
WEIGHT
TEMPO
REST

SIDE PLANK REG. w/ ABDUCTION

https://www.youtube.com/watch?v=QQ6p7lMM0l8
SET 4
REPS 12/12
WEIGHT zelený miniband
TEMPO
REST

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 12/12
WEIGHT 6-8kg
TEMPO
REST

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 4
REPS 12/12
WEIGHT 7kg (jednoručka
TEMPO
REST
tú jednoručku si vyložíš na bedro

SPLIT SQUAT LATERAL VS

https://www.youtube.com/watch?v=TxNWs6a4ZeY
SET 4
REPS 12/12
WEIGHT 6kg
TEMPO
REST

HAM CURL VS 2-LEG

https://www.youtube.com/watch?v=bjK4dolVpXg
SET 4
REPS 12
WEIGHT
TEMPO
REST

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 4
REPS 20/20
WEIGHT zelený alebo modrý miniband
TEMPO
REST

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 4
REPS 12
WEIGHT 30kg
TEMPO
REST
Lavičku za seba a iba dosedáš na ňu)

RDL DB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=F5P9QmiHPVQ
SET 4
REPS 12
WEIGHT 20kg
TEMPO
REST
kludne si mozes vziat ketlbel 20kg a chytiť ho do obidvoch rúk)

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
celé predkolenie na lavicku (cez koleno) NIE CEZ VYSTRETÚ NOHU!!