Šimon Wahlandt Day 2

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
A1
W2 3x10/10
W3 3x12/12op

Standing hip flexion hold

https://www.youtube.com/watch?v=FLa8c6uCB6k
SET 3
REPS 6x 3sekundy (obe nohy)
WEIGHT BW
TEMPO lift + 3s hold
REST
A2
W2 3x (6x 5sekúnd hold - obe nohy)
3x (8x 5sekúnd hold - obe nohy)

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 3
REPS 10 x na obe strany
WEIGHT mini band
TEMPO
REST 90s
A3
W2 3x 14/14 (na obe strany)
3x (2x 10/10 na obe strany)

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 8/8
WEIGHT 10/10kg
TEMPO 302
REST 30s
B1
W2 3x 10/10 op (12/12kg)
W3 4x 8/8op (14/14kg)

BW Nordic Hamstring ISO Hold

https://www.youtube.com/watch?v=HXEZV6a79kI
SET 3
REPS 20s
WEIGHT BW
TEMPO ISO Hold
REST
B2
Brucho zatiahni, pánva jemne podsadená a iba jemné odklonenie !
W2 3x 25s
W3 4x 30s

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 8/8
WEIGHT BW
TEMPO 302
REST
C1
W2 3x 8/8op (5kg činka na panve)
W3 4x 8/8op (8kg činka na panve)

Split Squat ISO Hold

https://www.youtube.com/watch?v=9-E7YW2WAlM
SET 3
REPS 25s - obe nohy
WEIGHT BW
TEMPO ISO hold
REST 90-120s
C2
W2 3x 30s (obe nohy)
W3 4x 35s (obe nohy)

HAM CURL VS 2-LEG

https://www.youtube.com/watch?v=bjK4dolVpXg
SET 3
REPS 10
WEIGHT BW
TEMPO 301
REST
D1
W2 3x 14op
W3 3x 15op

1L Soleus ISO WD

https://www.youtube.com/watch?v=4QgNbwzccLc
SET 3
REPS 20s (obe nohy)
WEIGHT BW
TEMPO ISO Hold
REST
D2
W2 3x 25s (obe nohy)
W3 3x 30s (obe nohy)

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 3
REPS 8/8
WEIGHT 4/4kg
TEMPO 213
REST 90s
D3
Nízky BOX ! nech nieje veľký rozsah pohybu
Sústrediť sa na pomalé a kontrolované tempo (3-4sekundy) cestou dole.
W3 3x 8/8op (6/6kg)