PŠC U13A

Dead Bug

https://www.youtube.com/watch?v=VvCU_jcxTPg
SET 3
REPS 10/10op
WEIGHT
TEMPO
REST 60s
po celý čas pohybu celý chrbát na podložke!!! pozrieť pozorne video

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

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60s
rotácia rukou popri tele 10krát bez činky

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10op
WEIGHT
TEMPO
REST 60
v jednej rovine stále na pätách celý čas zadok čo najvyššie

BULGARIAN SPLIT SQUAT

https://www.youtube.com/watch?v=IRRjMNDSrw8
SET 4
REPS 10/10op
WEIGHT BW
TEMPO 312
REST 90s
pozor na kolienko aby nepadalo dnu!! tak isto nedvihať pätu ani špičku !!! robili sme to na tréningu

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 4
REPS 10/10op
WEIGHT BW
TEMPO 312
REST 90s

HIP EXTENSION MiniBand

https://www.youtube.com/watch?v=-96Fuglxahs
SET 4
REPS 10/10op
WEIGHT
TEMPO
REST 90s

PUSH-UP

https://www.youtube.com/watch?v=2_3PPJn8ZpY
SET 4
REPS 10op
WEIGHT BW
TEMPO 312
REST 90s
keď niekto zvládne normalne robí tie ak nie nič sa nedeje spraví ich o lavičku tak ako na tréningu!!!

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 4
REPS 10/10op
WEIGHT BW
TEMPO 312
REST 90s

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 4
REPS 10/10op
WEIGHT BW
TEMPO 312
REST 90s

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 20s (jedna noha a 20s druhá noha
WEIGHT
TEMPO
REST
chalani robíte to cez jednu nohu raz jedna a hned druhá!!!

Hip Bridge March w/ MiniBand

https://www.youtube.com/watch?v=CvSYrBKlEzA
SET 3
REPS 30s (jedna noha a potom 30s druhá noha )
WEIGHT
TEMPO
REST
chalani toto cvičenie sme robili ale bez gumičky tak to myslím aby ste vedeli :) iba držíte v jednej polohe raz jedna noha a potom druhá noha