MATEJ
Total Body
17.3.2024
BENCH SQUAT 1-LEG / 1-DB
https://www.youtube.com/watch?v=Ir8ORziq5F4
SET
2
REPS
5/5
WEIGHT
20kg
TEMPO
3010
REST
30sec
TIBIALIS ANTERIOR WD
https://www.youtube.com/watch?v=OPEuhclsTUQ
SET
2
REPS
10
WEIGHT
BW
TEMPO
1010
REST
90sec
HIP THRUST BB 1-LEG
https://www.youtube.com/watch?v=yME0vsN5Kgo
SET
2
REPS
5/5
WEIGHT
50kg
TEMPO
3010
REST
30sec
Copenhagen ISO Hold
https://www.youtube.com/watch?v=aDsaGBnvDQo
SET
2
REPS
10/10sec
WEIGHT
BW
TEMPO
Hold
REST
90sec
CALF ISO HOLD 1-LEG
https://www.youtube.com/watch?v=s0NCjyTllRI
SET
3
REPS
10/10sec
WEIGHT
BW
TEMPO
Hold
REST
30sec
Standing hip flexion hold
https://www.youtube.com/watch?v=FLa8c6uCB6k
SET
3
REPS
10/10sec
WEIGHT
BW
TEMPO
Hold
REST
90sec
DB BP 2-ARM
https://www.youtube.com/watch?v=p1e1KEF58h4
SET
3
REPS
5
WEIGHT
32kg
TEMPO
3010
REST
30sec
PRONE T-LIFT OFF
https://www.youtube.com/watch?v=yp03ICCB1Rs
SET
3
REPS
20
WEIGHT
BW
TEMPO
1010
REST
90sec
INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP
https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET
3
REPS
5
WEIGHT
20kg
TEMPO
3010
REST
30sec
SCAPULA PUSH UP / PLANK POSITION
https://www.youtube.com/watch?v=AggOBGIasxk
SET
3
REPS
10
WEIGHT
BW
TEMPO
1010
REST
90sec
Pallof Press
https://www.youtube.com/watch?v=RS9F6NX-sW4
SET
3
REPS
10/10
WEIGHT
Elastic Band
TEMPO
1010
REST
NO
Shoulder tap
https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET
3
REPS
12
WEIGHT
BW
TEMPO
1010
REST
30sec