UB-2024/2025

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 10/10
WEIGHT BW
TEMPO 2-0-2-0
REST 30s

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT tenká gumička
TEMPO 2-0-2-0
REST 30s

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

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT BW
TEMPO 2-0-2-0
REST 30s

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 8/8
WEIGHT 4-8kg
TEMPO 2-0-2-0
REST 60s

PULL-UP ISO (NEUTRAL)

https://www.youtube.com/watch?v=_n1XFQU94q8
SET 3
REPS 20s
WEIGHT BW
TEMPO
REST 60s

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 60s

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 8/8
WEIGHT 8-12kg
TEMPO 2-0-2-0
REST 60s

BENT OVER ROW 1-ARM + 2-LEG

https://www.youtube.com/watch?v=lkU367oSfd0
SET 3
REPS 8/8
WEIGHT 6-12kg
TEMPO 2-0-2-0
REST 60s

Side Plank Iso Hold /Elbow / Str. Leg

https://www.youtube.com/watch?v=RokH8vkchgI
SET 3
REPS 20s/20s
WEIGHT BW
TEMPO
REST 60s

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 3
REPS 12
WEIGHT 2-3kg
TEMPO 2-0-2-0
REST 60s

BICEPS CURL / NEUTRAL GRIP / STANDING DB

https://www.youtube.com/watch?v=CFBZ4jN1CMI
SET 3
REPS 12
WEIGHT 3-5kg
TEMPO 2-0-2-0
REST 60s

TRICEPS EXTENSION 2-ARM / BP / DB

https://www.youtube.com/watch?v=jO2Jl9eZpXk
SET 3
REPS 12
WEIGHT 2-4kg
TEMPO 2-0-2_0
REST 60s