ADAM LISKA

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
CORE 1

KB HOLD w/ MARCH

https://www.youtube.com/watch?v=pzqQZFS0ASE
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 30s
CORE 2

PUSH PRESS w/ ROTATION LM

https://www.youtube.com/watch?v=zCGoPAI2HWY
SET 4
REPS 4
WEIGHT 15 + tyc
TEMPO 10X
REST
A1

DROP TO BASE MD

https://www.youtube.com/watch?v=FnEOspio5us
SET 4
REPS 4
WEIGHT 6
TEMPO 10X
REST 90s
A2

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET 4
REPS 10
WEIGHT BW
TEMPO
REST
A active rest

BB BP

https://youtu.be/a_wp44Jr_s8
SET 4
REPS 5
WEIGHT 60kg
TEMPO 10X
REST
B1 VÝBUŠNE !!!

PULL-UP (NEUTRAL)

https://www.youtube.com/watch?v=lqn96nMYsx8
SET 4
REPS 5
WEIGHT BW
TEMPO 10X
REST 90s
B2 VYBUŠNE !!!

Bretzel

https://www.youtube.com/watch?v=flHTanB_lyw
SET 4
REPS 6/6
WEIGHT
TEMPO
REST
B active rest

Chest Pass MB 1-ARM

https://www.youtube.com/watch?v=G14KD1NjaXg
SET 4
REPS 4/4
WEIGHT 4
TEMPO 10X
REST 90s
C1 VYBUŠNE

BENT OVER ROW BB 2-ARM

https://www.youtube.com/watch?v=Ta-cmB79MOA
SET 4
REPS 5
WEIGHT 55
TEMPO 10X
REST
C2 VYBUŠNE !!!

Split Squat Iso Hold KB

https://www.youtube.com/watch?v=fAcDcqtyLBU
SET 4
REPS 6/6
WEIGHT
TEMPO
REST
C ACTIVE REST

1 ARM BP w/ ISO LEG HT POSITION

https://www.youtube.com/shorts/mZhlZshG1hs
SET 4
REPS 5/5
WEIGHT 25kg
TEMPO 401
REST
D1

1 LEG AIR 2 ARM H ROW DB

https://www.youtube.com/watch?v=cG7g3Jx2ERI
SET 4
REPS 5/5
WEIGHT 25
TEMPO 401
REST
D2

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 16
REPS 20 ides
WEIGHT
TEMPO 500+ W
REST 10
ESD