Tomáš, Paťka 2

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 1 min vydrž
WEIGHT
TEMPO
REST
A1 obaja

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 3
REPS 10/10
WEIGHT 16,18, 20? kg
TEMPO
REST
A2 Iba Tomáš

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 3
REPS 20
WEIGHT
TEMPO
REST
A2 Paťka

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 3
REPS 20
WEIGHT
TEMPO
REST
A3 Obaja

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 10 Paťka 8 Tomáš
WEIGHT 8kg Tomáš v oboch rukách činky, 6kg Paťka v oboch rukách činky
TEMPO pomalšie dole, rýchlejšie hore
REST
B1

PULL-UP ISO (NEUTRAL)

https://www.youtube.com/watch?v=_n1XFQU94q8
SET 3
REPS vydržte max 30 s, ked nie 30 čo najdlhšie ako sa bude dať
WEIGHT
TEMPO
REST
B2 obaja úchop neutralny ako vo fitku iny sme ešte nerobili

LATERAL RAISE 1-LEG w/ MiniBand

https://www.youtube.com/watch?v=9wp_CTf2duo
SET 3
REPS 15/15
WEIGHT
TEMPO
REST
B3 iba Paťka

BB BP

https://youtu.be/a_wp44Jr_s8
SET 3
REPS 12 ,10,8
WEIGHT 30 kg,35,40?
TEMPO
REST
C1 Iba Tomáš

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 30s
WEIGHT
TEMPO
REST
C1 Iba Paťka

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 20
WEIGHT
TEMPO
REST
C2 obaja

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 20 striedavo nohy
WEIGHT
TEMPO
REST
C3 iba Paťka