Silový plán

Dôraz na techniku máš tam. popísane pri každom cvičení DAY 1 alebo DAY 2 alebo DAY 3 pri každom dni je napísaný CORE 1 A 2 aj super set (A1 A2, B1 B2, C1, C2) hmotnosti vyberaj rozumne, dôraz na TECHNIKU nie na výšku hmotnosti !!!

Pallof Press

SET 3

REPS 12/12

WEIGHT BW

TEMPO 3010

REST NO

DAY 1 CORE 1

Dead Bug

SET 3

REPS 12/12

WEIGHT

TEMPO 3010

REST NO

DAY 1 CORE 2

CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST NO

DAY 1 A1

PULL-UP (NEUTRAL)

SET 4

REPS 6

WEIGHT BW

TEMPO 4010

REST 60s

DAY 1 A2

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS DOWN

SET 4

REPS 10

WEIGHT BW

TEMPO 4010

REST NO

DAY 1 B1

DB BP 2-ARM

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST 60s

DAY 1 B2

REVERSE FLY DB 2-ARM

SET 4

REPS 12

WEIGHT

TEMPO 4010

REST NO

DAY 1 C1

PULL OVER / BP / DB

SET 4

REPS 12

WEIGHT

TEMPO 4010

REST 60s

DAY 1 C2

Side Plank Knee to Elbow / Elbow / Str. Leg

SET 3

REPS 12/12

WEIGHT

TEMPO 3010

REST NO

DAY 2 CORE 1

Leg Lowering Unsupported

SET 3

REPS 12/12

WEIGHT

TEMPO 3010

REST NO

DAY 2 CORE 2

FRONT SQUAT 1-DB (Goblet Squat)

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST NO

DAY 2 A1

DEAD LIFT DB

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST 60s

DAY 2 A2

SPLIT SQUAT 2-DB

SET 4

REPS 10/10

WEIGHT

TEMPO 4010

REST NO

DAY 2 B1

HAM CURL VS 2-LEG

SET 4

REPS 10

WEIGHT BW

TEMPO 4010

REST 60s

DAY 2 B2

SPLIT SQUAT LATERAL VS

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST NO

DAY 2 C1

GLUTE HAM RAISE

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST 60s

DAY 2 C2

Glute Bridge March

SET 3

REPS 12/12

WEIGHT

TEMPO 3010

REST NO

DAY 3 CORE 1

Plate Chop – Low to High / Standing (Propulsive)

SET 3

REPS 12/12

WEIGHT

TEMPO 3010

REST NO

DAY 3 CORE 2

BENCH SQUAT 1-LEG / 1-DB

SET 4

REPS 10/10

WEIGHT

TEMPO 4010

REST NO

DAY 3 A1

CABLE ROW 1-ARM / HALF KNEELING

SET 4

REPS 10/10

WEIGHT

TEMPO 4010

REST 60s

DAY 3 A2

DB BP INCLINE ALT

SET 4

REPS 10/10

WEIGHT

TEMPO 4010

REST

DAY 3 B1

NORDIC HAMSTRING

SET 4

REPS 6

WEIGHT

TEMPO 4010

REST 60s

DAY 3 B2

BICEPS CURL / SUPIN TO PRON / STANDING DB

SET 4

REPS 12

WEIGHT

TEMPO 4010

REST NO

DAY 3 C1

TRICEPS EXTENSION 2-ARM / BP / DB

SET 4

REPS 10

WEIGHT

TEMPO 4010

REST 60s

DAY 3 C2