DAY1

NOHY

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 4
REPS 15
WEIGHT
TEMPO
REST
A1: trup je co najviac pevny, snazime sa ist iba rukami

OH Paloff Press / Standing

https://www.youtube.com/watch?v=cCcD621Qw28
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
A2: telo je co najpevnejsie, odpor si urcujes sama

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
A3: rukou vytvaras tlak (staci jedna)do stehna, nadych dole vydych hore

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 4
REPS 10/10
WEIGHT 6/6kg
TEMPO
REST
B1: snazis sa ist pomalsie dole, dole nachych, hore vydych

DEAD LIFT DB

https://www.youtube.com/watch?v=KrMgCns_7vY
SET 4
REPS 10
WEIGHT 8/8kg
TEMPO
REST
B2: zadok tlacis dozadu, pomalsi pohyb dole, chrbat napriameny, nadych dole vydych hore

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 4
REPS 30s
WEIGHT
TEMPO
REST
B3: ked by si mala narocnost lahku, pridaj si jednorucku alebo kotuc

HAM CURL SB 2-LEG

https://www.youtube.com/watch?v=-xj2ekTX7GI
SET 4
REPS 15
WEIGHT
TEMPO
REST
C1: snazis sa zodvihnut zadok co najvyssie a zaroven drzat lopatky na zemi

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 4
REPS 10/10
WEIGHT 3/3kg
TEMPO
REST
C2: rychlejsie sa snazis ist hore a pohyb dole sa snazis co najviac spomalit

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
C3: lopatky su spodnoj castou polozenie na lavicke/boxe, pomalsi pohyb dole rychlejsi hore