Vladimír

Tréningový plán na doma

Thoracic CARs / Seated

https://www.youtube.com/watch?v=AfgewnQi6MI
SET 2
REPS 5/5
WEIGHT BW
TEMPO pomalé
REST 30''

Thoracic Extension / Seated on chair

https://www.youtube.com/watch?v=KdUpBRpdTCU
SET 2
REPS 6
WEIGHT BW
TEMPO pomalé
REST 30''

Lying hip ext/int rotation

https://www.youtube.com/watch?v=1wTMgRueS7M
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 30''

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 2
REPS 5/5
WEIGHT BW
TEMPO pomalé
REST 30''

Belly breathing

https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET 2
REPS 10
WEIGHT BW
TEMPO pomalé
REST 30''

Side plank clams

https://www.youtube.com/watch?v=3KrG_kGMegc
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 60''

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 30''

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 60''

PRONE COBRA / FLOOR

https://www.youtube.com/watch?v=keErJXdp2lE
SET 2
REPS 10
WEIGHT BW
TEMPO pomalé
REST 30''

ISO Plank / knees + hands

https://www.youtube.com/watch?v=Sf93BOo35-E
SET 2
REPS 10''
WEIGHT BW
TEMPO statická výdrž
REST 60''