Šimon Wahlandt 2.1

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
A1
Spook chrbta prilepený na podložke !

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT band uchytený o rebrinu
TEMPO
REST 60s
A2

Drop to Base – 2 Leg – Box

https://www.youtube.com/watch?v=xfhmKAgXQFY
SET 3
REPS 5
WEIGHT BW
TEMPO
REST
B1
Dopad a výdrž v pozíci 1-2sekundy. Po dopade stabilně kolena a pánva!

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 15
WEIGHT BW
TEMPO stredná intenzita odrazov
REST 75s
B2

HIP EXTENSION CABLE

https://www.youtube.com/watch?v=0tqxY4nZ4AI
SET 3
REPS 8/8
WEIGHT 5RIR
TEMPO 113
REST
C1
Chrbát rovný, ťaháš to cez zadok.
RIR - Reps In Reserve (nastaviť váhu tak, aby bolo v rezerve 5 opak)

ADD Long Copenhagen Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 15sek./obe nohy
WEIGHT BW
TEMPO ISO hold
REST
C2

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 8/8
WEIGHT 16kg
TEMPO 301
REST
C3

DEAD LIFT DB

https://www.youtube.com/watch?v=KrMgCns_7vY
SET 3
REPS 10
WEIGHT 16kg kettlebell 1x / 2x 8kg jednoručky
TEMPO 402
REST
D1

Split Squat 2xDB w/ Knee Drive

https://www.youtube.com/watch?v=DH6Dmo5zt1M
SET 3
REPS 8/8
WEIGHT 12/12kg
TEMPO 301
REST 90s
D2
Rovný chrbát, stabilita, kontrolovaná fáza smerom dole!

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 8/8
WEIGHT BW
TEMPO 301
REST
E1

1-Leg Wall Squat ISO

https://www.youtube.com/watch?v=jgvcVGBi5sQ
SET 3
REPS 30s obe nohy
WEIGHT 1x 5kg (v ruke na strane nohy čo drží)
TEMPO ISO hold
REST 90s
E2
90 stupňov v kolene, chrbát opretý