Vladimír

Tréningový plán na doma

Thoracic CARs / Seated

SET 2

REPS 5/5

WEIGHT BW

TEMPO pomalé

REST 30''

Thoracic Extension / Seated on chair

SET 2

REPS 6

WEIGHT BW

TEMPO pomalé

REST 30''

Lying hip ext/int rotation

SET 2

REPS 10/10

WEIGHT BW

TEMPO pomalé

REST 30''

Hip CARs / Quadruped

SET 2

REPS 5/5

WEIGHT BW

TEMPO pomalé

REST 30''

Belly breathing

SET 2

REPS 10

WEIGHT BW

TEMPO pomalé

REST 30''

Side plank clams

SET 2

REPS 10/10

WEIGHT BW

TEMPO pomalé

REST 60''

Dead Bug 1-LEG Fixed

SET 2

REPS 10/10

WEIGHT BW

TEMPO pomalé

REST 30''

Cook hip lift

SET 2

REPS 10/10

WEIGHT BW

TEMPO pomalé

REST 60''

PRONE COBRA / FLOOR

SET 2

REPS 10

WEIGHT BW

TEMPO pomalé

REST 30''

ISO Plank / knees + hands

SET 2

REPS 10''

WEIGHT BW

TEMPO statická výdrž

REST 60''