Róbert Belis

6 WEEK PLAN - LOWER BODY

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

ANKLE CARs / Seated

https://www.youtube.com/watch?v=wexIY6uuKGM
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 2
REPS 8/8
WEIGHT BW
TEMPO 2-2-1-0
REST 15's

Front plank leg lifts alternating

https://www.youtube.com/watch?v=LNcpxsUOj1Q
SET 2
REPS 8/8
WEIGHT BW
TEMPO 2-1-1-0
REST 15's

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 2
REPS 8/8
WEIGHT
TEMPO 2-1-1-0
REST 30's

Goblet squat

https://www.youtube.com/watch?v=Lkqu_yp5hU0
SET 4
REPS 8-10
WEIGHT 24-28kg
TEMPO 3-1-1-0
REST 30's
Week 1-2 4x8 @ 24 kg
Week 3-4 4x10 @ 24 kg
Week 5-6 4x8 @ 28 kg

RDL DB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=F5P9QmiHPVQ
SET 4
REPS 8-10
WEIGHT 16-20kg
TEMPO 4-1-1-0
REST 30's
Week 1-2 4x10 @ 2x16kg
Week 3-4 4x8 @ 2x18kg
Week 5-6 4x8 @ 2x20kg

REVERSE LUNGE

https://www.youtube.com/watch?v=cfA133MhAYs
SET 3
REPS 8/8
WEIGHT 20-24kg
TEMPO 3-1-1-0
REST 75's
Week 1-2 3x 8/8 @ 2x10 kg
Week 3-4 3x 10/10 @ 2x10 kg
Week 5-6 3x 8/8 @ 2x12 kg

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 15/15's
WEIGHT BW
TEMPO HOLD
REST 15's
Week 1-2 3x 2x (13/13's)
Week 3-4 3x 2x (15/15's)
Week 5-6 3x 2x (18/18's)

1-ARM DB Suitcase Carry

https://www.youtube.com/watch?v=k_scS3mykGo
SET 3
REPS 20-25m
WEIGHT
TEMPO GAIT
REST
Week 1-2 3x20m @ 16kg
Week 3-4 3x25m @ 18kg
Week 5-6 3x25m @ 20kg

Cable Chop – Low to High / 1/2 Kneeling

https://www.youtube.com/watch?v=Z50r5RaYjUQ
SET 3
REPS 8-10
WEIGHT 8-10kg
TEMPO 2-0-2-0
REST
Week 1-2 3×8/8 @ 8 kg
Week 3-4 3×10/10 @ 8 kg
Week 5-6 3×10/10 @ 10 kg

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
Week 1-2 6×30 s @ 45-50 RPM / REST: 40's
Week 3-4 8×30 s @ 50–55 RPM REST: 35's
Week 5-6 6×35 s @ 55–60 RPM REST: 50's