Sofia Viglaska DAY 3

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

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
A1
Spodný chrbát prilepený k podložke !
W1 3x8/8
W2 3x10/10
W3 3x10/10
W4 3x12/12

Pallof Press Tall Kneeling

https://www.youtube.com/watch?v=V2S0Zht6a9c
SET 3
REPS 10/10
WEIGHT band pripevnený o rebrinu/stojan
TEMPO
REST
A2
W1 3x10/10
W2 3x12/12
W3 3x12/12
W4 3x14/14

Split Squat Jumps

https://www.youtube.com/watch?v=RtY9kyhuh5I
SET 3
REPS 10/10
WEIGHT BW
TEMPO 10X
REST
B1
W1 3x10/10
W2 3x12/12
W3 3x10/10 (2/2kg jednoručky)
W4 3x12/12 (2/2kg jednoručky)

RDL DB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=F5P9QmiHPVQ
SET 3
REPS 8
WEIGHT 10/10kg
TEMPO 301
REST 90s
B2
W1 3x10 (10/10kg)
W2 3x12 (10/10kg)
W3 3x8 (12/12kg)
W4 3x10 (12/12kg)

Lateral Lunge GOBLET DB

https://www.youtube.com/watch?v=zNPesWuMB7o
SET 3
REPS 10/10
WEIGHT 8kg
TEMPO 201
REST
C1
W1 3x10/10 (8kg)
W2 3x12/12 (8kg)
W3 3x10/10 (10kg)
W4 3x12/12 (10kg)

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 3
REPS 10
WEIGHT 3/3kg
TEMPO 112
REST 90s
C2
W1 3x10 (3/3kg)
W2 3x12 (3/3kg)
W3 3x10 (4/4kg)
W4 3x12 (4/4kg)

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 3
REPS 6
WEIGHT BW
TEMPO 201
REST
D1
W1 3x6
W2 3x /8 - 7 - 6 opakovaní/
W3 3x8
W4 3x /10 - 8 - 8 opak./

REVERSE FLY TRX 2-ARM

https://www.youtube.com/watch?v=K9sjZZQJgOA
SET 3
REPS 8
WEIGHT BW
TEMPO 112
REST
D2
W1 3x8
W2 3x10
W3 3x10
W4 3x12

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 45s
WEIGHT BW
TEMPO výdrž
REST 90s
D3
W1 3x 45s
W2 3x 60s
W3 3x45s (+4/4kg jednoručky)
W4 3x60s (+4/4kg jednoručky)