Winter - LB (Slovan)

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60s
pri vykonávaní veĺký pozor na krížovú časť aby stále sa dotýkala podložky

Glute bridge straight leg lift w/foam roller squeeze

https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60s

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 2-4kg
TEMPO
REST 60s

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 8/8op
WEIGHT 8-12kg
TEMPO 312
REST 90s

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 4
REPS 8/8
WEIGHT 10-16kg
TEMPO 312
REST 90s

SPLIT SQUAT LATERAL VS

https://www.youtube.com/watch?v=TxNWs6a4ZeY
SET 3
REPS 10/10
WEIGHT 6-8kg
TEMPO 312
REST 90s
jednoručnú činku držíš tam kde je slide na tej nohe (PS. slide view nahradiť aj uterakom alebo niečim čo sa šmýka na podlahe!)

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 3
REPS 8op
WEIGHT BW
TEMPO 412
REST 90s

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 3
REPS 10/10
WEIGHT BW
TEMPO 212
REST 90s

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT 10-16kg
TEMPO 312
REST 90s

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 3
REPS 20/20
WEIGHT ťažšia gumička (čierna/tmavomodrá)
TEMPO
REST 90s