ST-25.10.2024

Dead Bug

https://www.youtube.com/watch?v=VvCU_jcxTPg
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 2-4kg
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 8/8
WEIGHT 5-12,5kg
TEMPO 312
REST

PULL-UP ISO (PRONATED)

https://www.youtube.com/watch?v=cmF7N4IRRt4
SET 4
REPS 10s
WEIGHT BW
TEMPO
REST
tá ktorá zvládne môže kludne s bandom lahším spraviť 6-8op

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 4
REPS 8/8
WEIGHT BW
TEMPO
REST

SHOULDER PRESS 2-ARM / DB

https://www.youtube.com/watch?v=Lr_dpiy87c8
SET 4
REPS 8/8
WEIGHT 6-8kg
TEMPO 312
REST

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 4
REPS 10/10
WEIGHT BW
TEMPO
REST

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 4
REPS 10
WEIGHT
TEMPO
REST

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 20s/20s
WEIGHT
TEMPO
REST
Na jednej nohe!!!! raz jedna potom druhá!

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 3
REPS 20s
WEIGHT
TEMPO
REST
baby toto cvičenie len izometria čo sme robili v pondelok (nenašiel som len video na izometriu)