Lenka Ďatelinková - DEŇ 3.

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT kladka / Band
TEMPO
REST
A1

SB Knee Tuck

https://www.youtube.com/watch?v=zP0L4utopgM
SET 3
REPS 10
WEIGHT BW
TEMPO
REST
A2

DROP TO BASE MD

https://www.youtube.com/watch?v=FnEOspio5us
SET 3
REPS 10
WEIGHT 3-4kg
TEMPO
REST 60s

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 10/10
WEIGHT Začať s vlastnou váhou, keď to bude ľahké pridať jednoručky
TEMPO 301
REST
B1

DEAD LIFT DB

https://www.youtube.com/watch?v=KrMgCns_7vY
SET 4
REPS 10-12
WEIGHT
TEMPO 301
REST 90s
B2

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 10/10
WEIGHT Vlastná váha / 3kg
TEMPO 201
REST
C1

HAMSTRING WALKOUT BW

https://www.youtube.com/watch?v=jQ9BcglfyVo
SET 3
REPS 8
WEIGHT BW
TEMPO 404
REST 90s
C2

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
8x (30sekúnd ON / 30sekúnd OFF) - 8min spolu
D1