Filip Voda 4

Dôraz na techniku ak by si čosi nevedel píš pomôžem.

WD CROSS OVER posture holds

https://www.youtube.com/watch?v=EiPYCFZHlD8
SET 3
REPS 10/10s
WEIGHT
TEMPO
REST 30s
MS 1

WD CORSSOVER load and lift

https://www.youtube.com/watch?v=A8Di5XV-Wtk
SET 3
REPS 4/4x
WEIGHT
TEMPO
REST 60s
MS 2

5-10-5 Drill

https://www.youtube.com/watch?v=1SFGWHsZQ6E
SET 3
REPS Rside / Lside
WEIGHT
TEMPO
REST 90s
A1

1-Leg hop to broad jump

https://www.youtube.com/watch?v=M03prFMwSOk
SET 3
REPS 2xR/2xL
WEIGHT
TEMPO
REST 90s
A2

SKATER SQUAT BW

https://www.youtube.com/watch?v=KoNunUi3GlE
SET 3
REPS 6/6x
WEIGHT 5kg +
TEMPO 4010
REST
B1

DB BP 1-ARM (HALF-OFF)

https://www.youtube.com/watch?v=LbdjH6WoPsE
SET 3
REPS 6/6
WEIGHT 15kg+
TEMPO 4010
REST 60s
B2

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 6/6
WEIGHT BW
TEMPO 4010
REST
C1

1-ARM SEATED CABLE PULL-DOWN

https://www.youtube.com/watch?v=HWDJj9JExG8
SET 3
REPS 6/6
WEIGHT 17kg +
TEMPO 4010
REST 60s
C2