Katarína Haladejová DAY 1

Plank w/ KB switch under

https://www.youtube.com/watch?v=KMsw88aJVYQ
SET 3
REPS 10/10
WEIGHT 8kg
TEMPO
REST
A1

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT Band / kladka
TEMPO
REST 60s
A2

DROP TO BASE MD

https://www.youtube.com/watch?v=FnEOspio5us
SET 3
REPS 8
WEIGHT 3kg
TEMPO X
REST 45s
B1

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 5
REPS 10
WEIGHT BW
TEMPO X
REST 60s
C1

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 3
REPS 5
WEIGHT BWW
TEMPO X
REST 60s
C2 - samostatne

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 8/8
WEIGHT 10-12kg
TEMPO 3011
REST
D1

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 8/8
WEIGHT 18kg
TEMPO 3021
REST
D2

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT 12-14kg
TEMPO 301
REST 90s
D3

Lateral Lunge DB to 1L Stance

https://www.youtube.com/watch?v=8Tat94IoWzQ
SET 3
REPS 8/8
WEIGHT 10-12kg
TEMPO 3012
REST
E1

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 10
WEIGHT BW
TEMPO 301
REST
E2

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 90s
E3

5-10-5 Drill

https://www.youtube.com/watch?v=1SFGWHsZQ6E
SET 2
REPS 5
WEIGHT
TEMPO X
REST IO:30s / IOs:3min
F1