Tréningové centrum

T – spine w/arm lowering Massage

SET

REPS 8/8

WEIGHT

TEMPO

REST

Floor slides hand raise

SET 2

REPS 8

WEIGHT

TEMPO

REST

T – spine rotation / quadruped

SET 2

REPS 6/6

WEIGHT

TEMPO

REST

Serratus wall slides w/ roller

SET 2

REPS 8

WEIGHT

TEMPO 3-1-1-0

REST

Shoulder Internal rotation band

SET 2

REPS 8/8

WEIGHT

TEMPO 2020

REST 10's

SHOULDER EXTERNAL ROTATION / BAND

SET 2

REPS 8/8

WEIGHT

TEMPO 2-0-2-0

REST 10's

Side Plank Knee to Elbow / Elbow / Knee

SET 2

REPS 8/8

WEIGHT

TEMPO 2-0-2-0

REST

Bear Position Shoulder Tap

SET 2

REPS 8/8

WEIGHT

TEMPO 2-0-2-0

REST

DB BP 1-ARM

SET 3

REPS 8/8

WEIGHT 15 kg

TEMPO 3–0–1–0

REST 60's

Week 1-2 3x 8/8 @ 15 kg

Week 3-4 3x 10/10 @ 15 kg

Week 5-6 3x 8/8 @ 17,5 kg

Lat Pulldown neutral grip

SET 3

REPS 8

WEIGHT 15kg

TEMPO 2–0–2–0.

REST 45's

Week 1-2 3x 8/8 @ 30 kg

Week 3-4 3x 10/10 @ 30 kg

Week 5-6 3x 10/10 @ 35 kg

PLANK ARM RAISE

SET 3

REPS 8/8

WEIGHT

TEMPO 3-0-1-0

REST 20's

Week 1-2 3x 8/8

Week 3-4 3x 10/10

Week 5-6 3x 10/10

BENT OVER ROW DB 2-ARM

SET 3

REPS 8/8

WEIGHT 15 kg

TEMPO 2–1–1–0

REST 45's

WEEK 1-2 3x 8/8 @ 15 kg

WEEK 3-4 3x 10/10 @ 15 kg

WEEK 5-6 3x 8/8 @ 17,5 kg

LM 1-ARM V PUSH

SET 3

REPS 8/8

WEIGHT 15 kg

TEMPO 3–0–1–0

REST 45's

Week 1-2 3x8/8 @ 15 kg

Week 3-4 3x10/10 @ 15 kg

Week 5-6 3x8/8 @ 17,5 kg

Pallof Press 1/2 Kneeling

SET 3

REPS 10/10

WEIGHT

TEMPO

REST 30's

Week 1-2 3 x 8/8

Week 3-4 3 x 10/10

Week 5-6 3x 12/12

AIRBIKE

SET 1

REPS 5 min @55-60 RPM

WEIGHT

TEMPO

REST

6 WEEK PLAN - UPPER BODY

T – spine w/arm lowering Massage

Floor slides hand raise

T – spine rotation / quadruped

Serratus wall slides w/ roller

Shoulder Internal rotation band

SHOULDER EXTERNAL ROTATION / BAND

Side Plank Knee to Elbow / Elbow / Knee

Bear Position Shoulder Tap

DB BP 1-ARM

Lat Pulldown neutral grip

PLANK ARM RAISE

BENT OVER ROW DB 2-ARM

LM 1-ARM V PUSH

Pallof Press 1/2 Kneeling

AIRBIKE