Zuzan Bôriková

6 WEEK PLAN - FULL BODY A

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
3 min - ľahké zahriatie

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

T SPINE ROTATION / QUADRUPED

https://www.youtube.com/watch?v=AJ7sKr3cYYc
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 1
REPS 6/6
WEIGHT
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 2
REPS 8/8
WEIGHT BW
TEMPO
REST

Dead Bug 1-LEG Fixed

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

Band Pull aparts / palm up

https://www.youtube.com/watch?v=Juhe2DkakQw
SET 2
REPS 12
WEIGHT
TEMPO
REST

DEAD LIFT TRAP BAR

https://www.youtube.com/watch?v=2Lpp4xPwQUw
SET 3-4
REPS 6-8-10
WEIGHT
TEMPO 3-1-1-0
REST 2'min
Week 1-2 3x10 @ 40kg
Week 3-4 4x8 @ 45 kg
Week 5-6 4x6 @ 50 kg

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 8-12
WEIGHT 14-20kg
TEMPO 4-1-1-0
REST 30's
Week 1-2 3x12 @ 2x7kg
Week 3-4 3x10 @ 2x9kg
Week 5-6 3x8 @ 2x11kg

CABLE ROW 2-ARM / SEATED

https://www.youtube.com/watch?v=VlTTaSAdzoc
SET 3
REPS 8-12
WEIGHT
TEMPO 3-1-1-0
REST 75's
Week 1-2 3x 12 @ 20kg
Week 3-4 3x 10 @ 22,5 kg
Week 5-6 3x 8 @ 25 kg

DB Walking Lunges

https://www.youtube.com/watch?v=I34ysEkPK7w
SET 3
REPS 8-10
WEIGHT BW
TEMPO 2-1-2-1
REST 30's
Week 1-2 3x 10/10 @ BW
Week 3-4 3x 10/10 @ 4/4kg
Week 5-6 3x 8/8 @ 6/6 kg

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10-12
WEIGHT
TEMPO 2-1-2-1
REST 75's
Week 1-2 3x 12/12 @ červený band
Week 3-4 3x 10/10 @ modrý band
Week 5-6 3x 10/10 @ modrý band

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
Week 1-2 3x do týždna 10min @ 45-50 RPM
Week 3-4 2x do týždna 10-12 min @ 45-50 RPM / 1x 6×20s @ 60 RPM / 100s 45-50 RPM
Week 5-6 2x do týždna 12-15 min @ 45-50 RPM / 1x 10×30s @ 60 RPM / 90s 45-50 RPM