Linda Hlavinková 22.9.2024

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

OH Paloff Press / Tall Kneeling

https://www.youtube.com/watch?v=z1mVDczSNJg
SET 3
REPS 10/10
WEIGHT Lahký band (vždy udržať pred hrudnou časťou)
TEMPO
REST

Glute bridge straight leg lift w/foam roller squeeze

https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Box Jump 1-LEG

https://www.youtube.com/watch?v=86Ck6W7fM1o
SET 4
REPS 4 P-noha/4 Ľ noha
WEIGHT
TEMPO
REST 90s
Box - max 30cm - dopad na obidve nohy odraz robíš iba cez jednu nohu!

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 4
REPS 5
WEIGHT
TEMPO
REST 90s
Skáčeš na 30cm box! pozor na techniku kolienka a dopad!

BULGARIAN SPLIT SQUAT

https://www.youtube.com/watch?v=IRRjMNDSrw8
SET 3
REPS 6/6
WEIGHT 6-10kg
TEMPO 312
REST 60s

BENT OVER ROW 1-ARM + 2-LEG

https://www.youtube.com/watch?v=lkU367oSfd0
SET 3
REPS 6/6
WEIGHT 8-12kg
TEMPO 312
REST 60s

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 6/6
WEIGHT 6-8kg
TEMPO 212
REST 60s

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 3
REPS 6/6
WEIGHT 6-10kg
TEMPO 212
REST 60s

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 6/6
WEIGHT 5-8kg
TEMPO 212
REST 60s

Forward walk w/ MB

https://www.youtube.com/watch?v=tgpFQ2A8h0k
SET 3
REPS 20 krokov v pred 20 krokov vzad
WEIGHT čierny band
TEMPO
REST 60s