Sebastián Vozárik

ROLLOUT SB KNEELING

https://www.youtube.com/watch?v=NPZ2nBBxwkE
SET 3
REPS 110
WEIGHT BW
TEMPO
REST
A1

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60
A2

WD Load and lift

https://www.youtube.com/watch?v=d6DhwMFOM_4
SET 3
REPS 5/5
WEIGHT BW
TEMPO
REST 60
B1 (hore výbušne, pozor na techniku)

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP

https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET 3
REPS 8
WEIGHT BW(+)
TEMPO 301
REST
C1 (pridať kotúč na seba ak je ľahké)

DB BP 1-ARM (HALF-OFF)

https://www.youtube.com/watch?v=LbdjH6WoPsE
SET 3
REPS 8/8
WEIGHT 16
TEMPO 301
REST 90
C2 (+ Intra extra rotácia v KK v stoji)

1-ARM STANDING CABLE PULL-DOWN

https://www.youtube.com/watch?v=SJpae5EN0G0
SET 3
REPS 8/8
WEIGHT
TEMPO 113
REST
D1

CURL TO SHOULDER PRESS 1-ARM / SPLIT STANCE

https://www.youtube.com/watch?v=GLs6506mfPc
SET 3
REPS 8/8
WEIGHT 8-10kg
TEMPO 203
REST 90
D2

5-10-5 Drill

https://www.youtube.com/watch?v=1SFGWHsZQ6E
SET 10
REPS 1
WEIGHT
TEMPO Max.
REST
E (10x štart každých 40s)