B-SK

Dead Bug 1-LEG Fixed

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

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 2
REPS 10/10
WEIGHT 2kg
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 2
REPS 10/10
WEIGHT BW
TEMPO
REST

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 6/6
WEIGHT 6-15kg(podľa seba)
TEMPO 302
REST 90s

GLUTE HAM RAISE

https://www.youtube.com/watch?v=Nna5pnbWdiM
SET 3
REPS 6
WEIGHT BW (pohyb len v bedrách)
TEMPO 302
REST

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 15s(lavá noha/Pnoha 15s)
WEIGHT BW (keď je to ťažke celé predkolenie na lavičke!)
TEMPO
REST

SHOULDER PRESS 2-ARM / DB

https://www.youtube.com/watch?v=Lr_dpiy87c8
SET 3
REPS 8
WEIGHT 4-8kg (podľa svojho uváženia)
TEMPO
REST

PULL-UP ISO (NEUTRAL)

https://www.youtube.com/watch?v=_n1XFQU94q8
SET 3
REPS 15s
WEIGHT BW (15s držiš v zhybe bez pohnutia!)
TEMPO
REST