Matúš Marcin

DAY 4 JE ZAMERANÝ NA NÁCVIK ZMIEN SMERU A POTOM NÁSLEDNE NA SILU HORNÝCH KONČATÍN, PRVÉ DVE SILOVÉ CVIČENIA DAY 4 A1, A2 MÁŠ VÝBUŠNÉ ZAMERANÉ NA VÝBUŠNÚ ISLU A ZVYŠNÉ B1 B2, C1 C2, SÚ ZAMERANÉ NA MAXIMÁLNU SILU.

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET 3
REPS 12
WEIGHT
TEMPO
REST
DAY 4 ACT. 1

SHOULDER EXTERNAL ROT. w/ MINI BAND

https://www.youtube.com/watch?v=DSo2YDocJVA
SET 3
REPS 12
WEIGHT
TEMPO
REST 60s
DAY 4 ACT. 2

Side plank w/ lower leg hip flex

https://www.youtube.com/watch?v=7miuRGdgJmA
SET 3
REPS 20s/20s
WEIGHT
TEMPO
REST
DAY 4 CORE 1

Cable Chop – Low to High / Standing (Propulsive)

https://www.youtube.com/watch?v=P8GQT0VpRIY
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
DAY 4 CORE 2

KB HOLD w/ MARCH

https://www.youtube.com/watch?v=pzqQZFS0ASE
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60s
DAY 4 CORE 3

WD CROSS OVER posture holds

https://www.youtube.com/watch?v=EiPYCFZHlD8
SET 3
REPS 20s
WEIGHT
TEMPO
REST
DAY 4 MS 1

WD CORSSOVER load and lift

https://www.youtube.com/watch?v=A8Di5XV-Wtk
SET
REPS
WEIGHT
TEMPO
REST
DAY 4 MS 2

PUSH-PULL KEISER

https://www.youtube.com/watch?v=Gr0cGkiUi_k
SET 3
REPS 5/5x
WEIGHT 12
TEMPO 30X
REST 60s
DAY 4 A1

CABLE ROW 1-ARM / HALF KNEELING

https://www.youtube.com/watch?v=ZVBMDcxOYbo
SET 3
REPS 5/5
WEIGHT 18
TEMPO 30X
REST 90s
DAY 4 A1

PULL-UP (NEUTRAL)

https://www.youtube.com/watch?v=lqn96nMYsx8
SET 4
REPS 6
WEIGHT
TEMPO 4010
REST 30s
DAY 4 B1

LM 1-ARM V PUSH

https://www.youtube.com/watch?v=5Cs27w8WVz4
SET 4
REPS 6/6
WEIGHT 15kg
TEMPO 4010
REST 60s
DAY 4 B2

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 4
REPS 6
WEIGHT 20
TEMPO 4010
REST 30s
DAY 4 C1

BENT OVER ROW 1-ARM + 2-LEG / BENCH

https://www.youtube.com/watch?v=ftV76esQ3zo
SET 4
REPS 6
WEIGHT 24
TEMPO 4010
REST 60s
DAY 4 C2