Tréningové centrum

Ankle dorsiflexion / standing

SET 3

REPS 10

WEIGHT Bw

TEMPO

REST

poznámka č.1 - mozes pouzit aj gumicku

ANKLE Plantar Flexion / Kneeling

SET 3

REPS 10

WEIGHT Bw

TEMPO

REST

poznámka č1. ideš do rozsahu kam ta pusti

ANKLE CARs / Seated

SET 3

REPS 10/10

WEIGHT Bw

TEMPO

REST

BODYSAW w/ PB

SET 3

REPS 10

WEIGHT bw

TEMPO

REST

Side Plank 1-ARM Row / Elbow / Str. Leg

SET 3

REPS 8/8

WEIGHT

TEMPO

REST

Glute bridge straight leg lift w/foam roller squeeze

SET 3

REPS 8/8

WEIGHT bw

TEMPO

REST

BACK SQUAT BB

SET 3

REPS

WEIGHT

TEMPO 3021

REST

1.Week - 12 opakovaní 40Kg

2.Week - 10 opakovaní 45kg

3.Week - 8 opakovaní 50kg

1-Arm LM V PUSH EX

SET 3

REPS

WEIGHT

TEMPO 3021

REST

1.Week - 12 opakovaní 20 kg

2.Week - 10 opakovaní 22,5 kg

3. Week - 8 opakovaní 25kg

ADDUCTOR Squeeze SB / Standing

SET 3

REPS 8

WEIGHT

TEMPO

REST

DEAD LIFT BB

SET 3

REPS

WEIGHT

TEMPO 3021

REST

1.Week - 12 opakovaní 25 kg

2.Week - 10 opakovaní 27,5kg

3.Week - 8 opakovaní 30kg

BENT OVER ROW CONTRA 1-ARM / 1-LEG 1-DB

SET 3

REPS 8/8

WEIGHT

TEMPO 3021

REST

1.Week - 12 opakovaní 12,5kg

2.Week- 10 opakovaní 15kg

3.Week - 8 opakovaní 17,5 kg

Standing hip flexion hold / KB

SET 3

REPS 8/8

WEIGHT

TEMPO

REST

Poznámka č1. - ISO hold 3 sek 4KB