Tréningové centrum

1-Leg Ankle rotations

SET 3

REPS 30sek

WEIGHT BW

TEMPO

REST

1-Leg Calf ISO push WD

SET 3

REPS

WEIGHT bw

TEMPO iso

REST

1.Week - 10 sek. L/P 3x

2.Week - 15 sek. L/P 3x

1-Leg Wall Squat ISO

SET 3

REPS

WEIGHT

TEMPO iso

REST

1.Week - 8kg KB 30sek.

2.Week- 10kg KB 30sek.

1-Leg Stance BOSU

SET 3

REPS

WEIGHT

TEMPO

REST

Poznámka č.1 - stojíš na jednej nohe a podávaš si KB z ruky do ruky 30 sek. L/P

Poznámka č.2 - stojíš na jednej nohe so zatvorenými očami 30sek L/P

1L Soleus ISO Glute Bridge

SET 3

REPS

WEIGHT

TEMPO iso

REST

1.Week - 4kg 10sek. 3x

2.Week - 6kg 10sek. 3x

1-LEG RDL w/ hip rotation

SET 3

REPS

WEIGHT

TEMPO

REST

1.Week - 6kg KB 8opakovaní

2.Week - 8kg KB 8opakovaní

BULGARIAN SPLIT SQUAT BB

SET 3

REPS

WEIGHT

TEMPO 4021

REST

1.Week- BB (20kg) 8 opakovaní

2.Week- 25kg 8 opakovaní

Poznámka č.1 - pojdes pomaly kontrolovane dole 4 sekundy

HAM CURL VS 1-LEG

SET 3

REPS

WEIGHT

TEMPO 4021

REST

1.Week - 2,5kg 8 opakovaní

2.Week- 5kg 8 opakovaní

Poznámka č.1- pojdes pomaly kontrolovane dole 4 sekundy

MOUNTAIN CLIMBER BW

SET 3

REPS 8/8

WEIGHT Bw

TEMPO

REST

ADD Long Copenhagen Hold

SET 3

REPS

WEIGHT BW

TEMPO iso

REST

1.Week- BW 20sek. L/P

2.Week-BW 25sek. L/P

TIBIALIS ANTERIOR WD

SET 3

REPS 12

WEIGHT

TEMPO

REST

Poznámka č.1- mozes skusit aj na lavicke s KB 6kg/8kg napr.

Side plank Iso abduction

SET 3

REPS 10/10

WEIGHT Bw

TEMPO

REST