Patrik Kilian

Rozcvičenie - Prevenčný protokol

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 12/12
WEIGHT BW
TEMPO
REST
A1

ROLLOUT SB STRAIGHT LEGS

https://www.youtube.com/watch?v=uDmjmRto35g
SET 3
REPS 12
WEIGHT BW
TEMPO
REST 60s
A2

Ankle stability

https://youtu.be/jd8YGBCXkrY?t=373
SET 3
REPS 8
WEIGHT 3MB
TEMPO
REST 60s
Balančný vankúš + Medicimbal
Do vzpaženia / koleno hore + stiahnutie lopty
B1
Video: 6:16

BB BP

https://youtu.be/a_wp44Jr_s8
SET 4
REPS 6
WEIGHT 55kg
TEMPO 301
REST
C1

PULL-UP (PRONATED)

https://www.youtube.com/watch?v=C5DYAVJthT8
SET 4
REPS 8
WEIGHT BW
TEMPO 301
REST
C2

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 4
REPS 8/8
WEIGHT BW
TEMPO
REST 90s
C3
Vystreté nohy !

CURL TO SHOULDER PRESS 1-ARM / 1-LEG

https://www.youtube.com/watch?v=FoQpwS0XahM
SET 3
REPS 8/8
WEIGHT 9kg
TEMPO 203
REST
D1

CABLE ROW 1-ARM / HALF KNEELING

https://www.youtube.com/watch?v=ZVBMDcxOYbo
SET 3
REPS 8/8
WEIGHT Kladka/band
TEMPO 113
REST
D2
Pridaj si hmotnosť oproti minulému tréningu

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 8/8
WEIGHT 14kg
TEMPO 113
REST 90s
D3