Sofia Viglaska DAY 1

Pred tréningom: -5-10min stacionárny bicykel úplne easy na zahriatie -Valec -Mobilita

ROLLOUT SB KNEELING

https://www.youtube.com/watch?v=NPZ2nBBxwkE
SET 3
REPS 8
WEIGHT BW
TEMPO
REST
A1
W(week) 1 3x8
W2 3x10
W3 3x10
W4 3x12

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 3
REPS 10/10
WEIGHT miniband
TEMPO
REST
A2
W1 3x10/10
W2 3x12/12
W3 3x12/12
W4 3x15/15

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST 60s
A3
W1 3x8/8
W2 3x10/10
W3 3x10/10
W4 3x12/12

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 3
REPS 10/10
WEIGHT 5/5kg
TEMPO 112
REST
B1
W1 3x10/10 (5/5kg)
W2 3x12/12 (5/5kg)
W3 3x10/10 (7/7kg)
W4 3x12/12 (7/7kg)

HIP THRUST BB 2-LEG

https://www.youtube.com/watch?v=Gm3N71_27Ts
SET 3
REPS 10
WEIGHT 35kg
TEMPO 301
REST 90s
B2
W1 3x10 (35kg)
W2 3x12 (35kg)
W3 3x8 (40kg)
W4 3x10 (40kg)

HAM CURL SB 2-LEG

https://www.youtube.com/watch?v=-xj2ekTX7GI
SET 3
REPS 10
WEIGHT BW
TEMPO 301
REST
C1
W1 3x10
W2 3x12
W3 3x12
W4 3x14

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 3
REPS 12
WEIGHT 10kg
TEMPO 301
REST
C2
Pozor na prehýbanie v chrbte !
W1 3x12 (10KG)
W2 3x15 (10kg)
W3 3x12 (12kg)
W4 3x15 (12kg)

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 3
REPS 20s
WEIGHT 20s
TEMPO výdrž / stlačíš loptu medzi kolenami
REST
D1
W1 3x20s
W2 3x20s
W3 3x25s
W4 3x25s

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
D2
W1 3x8/8
W2 3x8/8
W3 3x10/10
W4 3x10/10

1L Soleus ISO WD

https://www.youtube.com/watch?v=4QgNbwzccLc
SET 3
REPS 20/20s
WEIGHT BW
TEMPO výdrž
REST
D3
W1 3x20s
W2 3x20s
W3 3x25s
W4 3x25s