Alexander Hradnansky BLOCK 2 (1)

Straight Leg Lowering + Cable Hold

https://www.youtube.com/watch?v=Y__Vm0wgj7w
SET 3
REPS 10/10
WEIGHT band
TEMPO
REST
A1

1-ARM DB Suitcase Carry

https://www.youtube.com/watch?v=k_scS3mykGo
SET 3
REPS 15m
WEIGHT 26-30kg
TEMPO chôdza
REST 60s
Kontrolovaná chôdza, snažíš sa kráčať vzpriamene !
A2

WD CROSS OVER posture holds

https://www.youtube.com/watch?v=EiPYCFZHlD8
SET 3
REPS 10sekúnd izo výdrž
WEIGHT BW
TEMPO x
REST 30s
Tlačíš do steny, koleno ťaháš do cross over kroku. Izometrická výdrž.
B1

WD CORSSOVER load and lift

https://www.youtube.com/watch?v=A8Di5XV-Wtk
SET 3
REPS 6/6
WEIGHT BW
TEMPO X
REST 60s
B2

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 3
REPS 5op
WEIGHT 70kg
TEMPO 20X
REST 30s
TRAP BAR !!!
Podrep - výbušne hore do výponu.
E1

HIP THRUST 1-LEG w/ JUMP

https://www.youtube.com/watch?v=vkHMysDcM6g
SET 3
REPS 6/6op
WEIGHT BW
TEMPO 10X
REST 120s
E2

SPLIT SQUAT LATERAL VS

https://www.youtube.com/watch?v=TxNWs6a4ZeY
SET 3
REPS 8/8
WEIGHT 16kg kettlebell
TEMPO 201
REST
Kettlebell držíš oboma rukami dole.
F1

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 3
REPS 5
WEIGHT BW
TEMPO excentrická fáza
REST
Brzdíš pohyb smerom dole, cez ruky sa postavíš hore!
F1

LM 1-ARM V PUSH

https://www.youtube.com/watch?v=5Cs27w8WVz4
SET 3
REPS 6/6
WEIGHT 10
TEMPO X12
REST 90s
F2

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
8x (10s ON / 20s OFF)
10s ON >80RPM