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

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 12/12
WEIGHT BW
TEMPO 3010
REST NO
DAY 1 CORE 1

Dead Bug

https://www.youtube.com/watch?v=VvCU_jcxTPg
SET 3
REPS 12/12
WEIGHT
TEMPO 3010
REST NO
DAY 1 CORE 2

CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION

https://www.youtube.com/watch?v=GpJ5GSv1Vwg
SET 4
REPS 10
WEIGHT
TEMPO 4010
REST NO
DAY 1 A1

PULL-UP (NEUTRAL)

https://www.youtube.com/watch?v=lqn96nMYsx8
SET 4
REPS 6
WEIGHT BW
TEMPO 4010
REST 60s
DAY 1 A2

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS DOWN

https://www.youtube.com/watch?v=N65qeCtaF7g
SET 4
REPS 10
WEIGHT BW
TEMPO 4010
REST NO
DAY 1 B1

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 4
REPS 10
WEIGHT
TEMPO 4010
REST 60s
DAY 1 B2

REVERSE FLY DB 2-ARM

https://www.youtube.com/watch?v=evXOlgLTPCw
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

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 3
REPS 12/12
WEIGHT
TEMPO 3010
REST NO
DAY 2 CORE 1

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 3
REPS 12/12
WEIGHT
TEMPO 3010
REST NO
DAY 2 CORE 2

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 4
REPS 10
WEIGHT
TEMPO 4010
REST NO
DAY 2 A1

DEAD LIFT DB

https://www.youtube.com/watch?v=KrMgCns_7vY
SET 4
REPS 10
WEIGHT
TEMPO 4010
REST 60s
DAY 2 A2

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 4
REPS 10/10
WEIGHT
TEMPO 4010
REST NO
DAY 2 B1

HAM CURL VS 2-LEG

https://www.youtube.com/watch?v=bjK4dolVpXg
SET 4
REPS 10
WEIGHT BW
TEMPO 4010
REST 60s
DAY 2 B2

SPLIT SQUAT LATERAL VS

https://www.youtube.com/watch?v=TxNWs6a4ZeY
SET 4
REPS 10
WEIGHT
TEMPO 4010
REST NO
DAY 2 C1

GLUTE HAM RAISE

https://www.youtube.com/watch?v=Nna5pnbWdiM
SET 4
REPS 10
WEIGHT
TEMPO 4010
REST 60s
DAY 2 C2

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 12/12
WEIGHT
TEMPO 3010
REST NO
DAY 3 CORE 1

Plate Chop – Low to High / Standing (Propulsive)

https://www.youtube.com/watch?v=oJidAPpI12I
SET 3
REPS 12/12
WEIGHT
TEMPO 3010
REST NO
DAY 3 CORE 2

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 4
REPS 10/10
WEIGHT
TEMPO 4010
REST NO
DAY 3 A1

CABLE ROW 1-ARM / HALF KNEELING

https://www.youtube.com/watch?v=ZVBMDcxOYbo
SET 4
REPS 10/10
WEIGHT
TEMPO 4010
REST 60s
DAY 3 A2

DB BP INCLINE ALT

https://www.youtube.com/watch?v=Hm9mm9MPr8U
SET 4
REPS 10/10
WEIGHT
TEMPO 4010
REST
DAY 3 B1

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 4
REPS 6
WEIGHT
TEMPO 4010
REST 60s
DAY 3 B2

BICEPS CURL / SUPIN TO PRON / STANDING DB

https://www.youtube.com/watch?v=ZXbOOIOPOi8
SET 4
REPS 12
WEIGHT
TEMPO 4010
REST NO
DAY 3 C1

TRICEPS EXTENSION 2-ARM / BP / DB

https://www.youtube.com/watch?v=jO2Jl9eZpXk
SET 4
REPS 10
WEIGHT
TEMPO 4010
REST 60s
DAY 3 C2