Alexander Hradnansky

Warm Up – Dynamic Stretch

https://www.youtube.com/watch?v=pPlFSqXnbls
SET
REPS
WEIGHT
TEMPO
REST
https://www.youtube.com/watch?v=OIXVDdH3o6g

WD Single Exchange

https://www.youtube.com/watch?v=030cimsjwV8
SET 4
REPS 6/6
WEIGHT BW
TEMPO X
REST
Telo ako doska, trojitá extenzia - členkový, kolenný a bedrový kĺb stojnej nohy.
A1

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

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 4
REPS 8/8
WEIGHT 4-5kg
TEMPO
REST 60s
A2

WD Load and lift

https://www.youtube.com/watch?v=d6DhwMFOM_4
SET 4
REPS 6/6
WEIGHT BW
TEMPO 20X1
REST
B1

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 4
REPS 10/10
WEIGHT BW
TEMPO
REST 60s
B2

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 8/8
WEIGHT 12/12kg
TEMPO 2011
REST
C1

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 4
REPS 8/8
WEIGHT 10kg
TEMPO 2011
REST 90s
Jednoručka položená na panve.
C2

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 4
REPS 10
WEIGHT 22-24kg
TEMPO 2011
REST
D1

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 4
REPS 30s - izometricky
WEIGHT BW
TEMPO
REST 90s
Jemne sa odkloníš od steny v kolene a iba staticky držíž v napätí stanovený čas.
D2

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 3
REPS 10/10
WEIGHT 10kg (4RIR)
TEMPO 2011
REST
E1

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET 3
REPS 10/10
WEIGHT Kladka / Band (4RIR)
TEMPO 112
REST 60-90s
E2

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
2 x (6x 20s ON/ 10s OFF)
20s ON - RPM 72