Winter - UB (Slovan)

Rollout SB

https://www.youtube.com/watch?v=g3-j-FYpIgQ
SET 3
REPS 12
WEIGHT
TEMPO
REST 60s

Plate Chop – Low to High / Standing (Propulsive)

https://www.youtube.com/watch?v=oJidAPpI12I
SET 3
REPS 10/10
WEIGHT 10kg
TEMPO
REST 60s

Side plank w/ H ROW

https://www.youtube.com/watch?v=K1GWnZ-RDPw
SET 3
REPS 12/12
WEIGHT
TEMPO
REST 60s

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 4
REPS 10op
WEIGHT 8-16kg
TEMPO 312
REST 90s

INVERTED ROW TRX 2-ARM / BENT KNEES

https://www.youtube.com/watch?v=rzMrfYqnxEI
SET 4
REPS 10
WEIGHT BW
TEMPO
REST 90s

SHOULDER PRESS 2-ARM / DB

https://www.youtube.com/watch?v=Lr_dpiy87c8
SET 4
REPS 10
WEIGHT 5-8kg
TEMPO 312
REST 90s

PULL-UP ISO (PRONATED)

https://www.youtube.com/watch?v=cmF7N4IRRt4
SET 3
REPS 20s
WEIGHT BW
TEMPO
REST 90s
môžťe buď výdrž v zhybe alebo normálne zhyby aspoň 6-8 opakovaní kludne s gumičkou

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 3
REPS 12
WEIGHT 3-4kg
TEMPO
REST 90s

BICEPS CURL / NEUTRAL GRIP / STANDING DB

https://www.youtube.com/watch?v=CFBZ4jN1CMI
SET 3
REPS 12
WEIGHT 4-7kg
TEMPO
REST 90s

TRICEPS EXTENSION 2-ARM / BP / DB

https://www.youtube.com/watch?v=jO2Jl9eZpXk
SET 3
REPS 12
WEIGHT 4-6kg
TEMPO
REST 90s