Tomáš Paťka 3

SPLIT SQUAT ISO 3-POS DB

https://www.youtube.com/watch?v=hiDHA5naqVA
SET 3
REPS 6-6
WEIGHT bez činky, ruky vbok obaja
TEMPO výdrž 3s v každej z troch pozícií
REST
A1 obaja

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 30s
WEIGHT
TEMPO
REST
A2 Iba Paťka

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 20 striedavo
WEIGHT
TEMPO
REST
A2 Iba Tomáš

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 3
REPS 20 krokov doprava, 20 naspäť
WEIGHT
TEMPO stredné
REST
A3 Obaja

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 10x
WEIGHT 18,20,20 kg
TEMPO
REST
B1 Iba Tomáš

Side Plank Knee to Elbow / Elbow / Knee

https://www.youtube.com/watch?v=ocN96nUh3QU
SET 3
REPS 10-10
WEIGHT
TEMPO
REST
B1 Iba Paťka

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 3
REPS 12
WEIGHT Tomáš 16 kg Paťka 10 kg
TEMPO
REST
B2 obaja

HAM CURL SB 1-LEG

https://www.youtube.com/watch?v=oR4vPRi8k14
SET 3
REPS 10-10
WEIGHT
TEMPO
REST
B3 Iba Paťka

BULGARIAN SPLIT SQUAT

https://www.youtube.com/watch?v=IRRjMNDSrw8
SET 3
REPS 10-10
WEIGHT Tomáš 2x 8kg, Paťka 2x6kg
TEMPO pomalšie dole, rýchlejšie hore
REST
C1

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 30s
WEIGHT
TEMPO
REST
C2 iba Paťka 2. verzia

PULL-UP ISO (SUPINATED)

https://www.youtube.com/watch?v=lwSq30aJA4A
SET 3
REPS 30s
WEIGHT
TEMPO
REST
C3 obaja