Sebastián Vozárik

KB HOLD w/ MARCH

https://www.youtube.com/watch?v=pzqQZFS0ASE
SET 3
REPS 8/8
WEIGHT 24
TEMPO
REST
A1

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
A2 (Arms up)

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST 90
A3 (single leg)

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 8
WEIGHT BW
TEMPO X
REST 60
B1

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 3
REPS 5
WEIGHT BW
TEMPO X
REST 60
C1

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 3
REPS 8/8
WEIGHT 15/15kg
TEMPO 301
REST
D1

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 8/8
WEIGHT BW
TEMPO 301
REST 90
D2 (+ 90/90 raises)

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 8/8
WEIGHT 18-22kg
TEMPO 301
REST
E1

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 40/40s
WEIGHT BW
TEMPO
REST 90
E2