Šimon Wahlandt Day 1

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
A1
W2 3x 10/10op
W3 4x8/8op

SIDE PLANK REG. w/ ABDUCTION

https://www.youtube.com/watch?v=QQ6p7lMM0l8
SET 3
REPS 10/10
WEIGHT BW
TEMPO 112
REST 75s
A2
W2 3x 14/14op
W3 4x 14/14op

BRIDGE TO LOWER VS 1-LEG

https://www.youtube.com/watch?v=lsfp_zS_F8U
SET 3
REPS 8/8
WEIGHT BW
TEMPO 302
REST
B1
Iba spúšťaš dole !
W2 3x 12/12
W3 4x 8/8 (5kg činka na panve)

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 3
REPS 8/8
WEIGHT 10/10kg
TEMPO 302
REST 90s
B2
W2 3x 10/10 (12/12 kg)
W3 4x8/8op (14/14kg)

REVERSE HIP THRUST 1-LEG

https://www.youtube.com/watch?v=sDcKGmsAL94
SET 3
REPS 8/8
WEIGHT 5kg (činka na pánve)
TEMPO 213
REST
C1
W2 3x 10/10op (8kg)
W3 4x8/8op (10kg)

1-Leg Wall Squat ISO

https://www.youtube.com/watch?v=jgvcVGBi5sQ
SET 3
REPS 25s (obe nohy)
WEIGHT BW
TEMPO ISO hold
REST 90s
C2
W2 3x 30s (obe nohy)
W3 4x 30s (obe nohy)

1L Soleus ISO Glute Bridge

https://www.youtube.com/watch?v=EqwDRHxRVx4
SET 3
REPS 25s
WEIGHT BW
TEMPO ISO hold
REST
D1
W2 3x 30s (obe nohy)
W3 3x 40s (obe nohy)

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 3
REPS 12
WEIGHT 20kg
TEMPO 302
REST 90s
D2
W2 3x 12op (26kg)
W3 3x 15op (28kg)

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 12/12
WEIGHT 8kg
TEMPO 112
REST
E1
W2 3x 10/10op (10kg)
W3 3x12op (12kg)

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 3
REPS 15s
WEIGHT
TEMPO 75% z max stlačenia - nestisneš naplno
REST 75s
E2
W2 3x20s
W3 3x25s