LBpull-UBpush

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Pallof Press Lateral Walk

https://www.youtube.com/watch?v=8lLQjATH2OQ
SET 3
REPS 10/10
WEIGHT ľahšia gumička
TEMPO
REST

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

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

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 4
REPS 8/8
WEIGHT BW
TEMPO 312
REST

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 4
REPS 8/8
WEIGHT 6-10kg (podľa uváženia)!
TEMPO 312
REST

RDL DB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=3ytMPb3VtgI
SET 4
REPS 8/8
WEIGHT 6-10kg
TEMPO 312
REST
veľký pozor na dobrý nádych do pevného brucha ! chrbát jedna rovina! Hlava v predĺžení!!!KĽUDNE Tá DRUHá NOHA NA ZEMI NEMUSíš JU DVíHAť LEN JU Máš MIERNE POKRčMO!

SHOULDER PRESS 1-ARM / DB

https://www.youtube.com/watch?v=GygW8tZNKKM
SET 4
REPS 8/8
WEIGHT 4-8kg
TEMPO 312
REST

GLUTE HAM RAISE

https://www.youtube.com/watch?v=Nna5pnbWdiM
SET 3
REPS 10
WEIGHT BW
TEMPO 212
REST

TRICEPS EXTENSION 2-ARM / BP / DB

https://www.youtube.com/watch?v=jO2Jl9eZpXk
SET 3
REPS 12
WEIGHT 2-5kg
TEMPO 212
REST

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT BW-10kg (podľa uváženia!)
TEMPO 212
REST

Forward walk w/ MB

https://www.youtube.com/watch?v=tgpFQ2A8h0k
SET 3
REPS 20 krokov v pred 20 krokov vzad!
WEIGHT modrý alebo čierny miniband!
TEMPO
REST

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 1
REPS 10min
WEIGHT
TEMPO
REST
nemusí to byť airbike stačí kludne stacionárny bicykel! ak je to airbike nepoužívaš ruky a držíš si 45-50RPM po dobu 10min! ak je to bike 10min šlapeš stredné tempo)