BESPLATNI TRENING

TRENING 1

1. Cardio 60sec – Bike/Row/Run/Ski/Sled Option

 

2. Reverse Plank Hip Lift x 5-10 reps

3. Worlds Greatest Stretch x 5/side

 Radi 2 serije u laganom ritmu, odmori ako ti je pauza potrebna i u kontrolisanim pokretima lagano idi kroz serije

Video sa vezbama potrazi na YT ( fajl sa platforme nije podrzao skidanje video klipova)

a)       Every 60sec x 10 Sets 1st – Right Leg Back Rack Reverse Lunge @ 20X1 x 10reps

2nd – Left Leg Back Rack Reverse Lunge @ 20X1 x 10 reps

Na svaki zapoceti minut radis jednu stranu noge ostatak do kraja tog minuta odmaras!

b)      Every 75 Seconds x 9 Sets 1st – Curtsy squat ; 2010 x 10-12reps

2nd – Banded Face Pull; 2010 x 10-12 reps

3rd- jump lunge wtd 20x

 Na svakih 75 sekundi radis jednu od ove 3 vežbe ostatak do kraja tih 75 sekundi odmaras!

 

12-10-8-6-4

 Anchored Feet Sit-Ups

 Nakon svake serije odradi 100m row

Bez pauze izmedju

For Time 4-6-8-10-12

Dumbbell Thruster 25/17,kg

Nakon svake serije odradi 100 m row

 Serija u prvom delu pocinje sa 12x nakon serije prelazis na row ili bilo koji vid kardia 100m nakon toga opet seriju 2 od 10x I tako svaku sledecu kao u deskripciji iznad! Kad završiš prvi deo prelaziš na drugi odmah bez pauze ali serija nam krece od 4 x sa 100m kardija I tako za 2 kom povecavamo do 12 kao sto pise u deskripciji.

TRENING 2

2 sets

1. Tall Kneeling Shoulder CARs x 5-10 reps

*Go slow and maximize range of motion on every rep.

2. Shoulder Extension Bridge x 6-8 reps

*Go slow and hold in the stretch position if needed.

3. T spine Can Opener x 1 min

Lagano odradi svaku seriju i dobro pripremi svoje telo za trening

 

a) Every 90sec x 8 Sets

A. Dumbbell Bench Press; 20X1; 10-12reps

B. Tripod DB Row; 20X0 x 8-10/arm

 

Progression Note – Nas cilj je da svaku seriju povecamo opterećenje i zadržimo broj ponavljanja sa tehnikom i tempom koji smo prepisali

 

Kako da pratis svoje radne serije

0-1:30 – Set 1 Exercise (A)

1:30-3:00 – Set 1 Exercise (B)

3:00-4:30 – Set 2 Exercise (A)

4:30-6:00 – Set 2 Exercise (B)

6:00-7:30 – Set 3 Exercise (A)

7:30-9:00 – Set 3 Exercise (B)

9:00-10:30 – Set 4 Exercise (A)

10:30-12:00 – Set 4 Exercise (B)

b) Every 75sec x 6 Sets

1st – Strict or Banded Dips; 20X1 x 8-10reps

2nd -Face Pulls; 20X1 x 8-10reps

Progression Notes – Tvoja ponavljanja ce ostati na istom broj kroz ceo ciklus fokusiraj se na kvalitetne pokrete kao i tempo ne srljaj sa kilažom!

How to time your working sets:

0-1:15 – Set 1 Exercise (A)

1:15-2:30 – Set 1 Exercise (B)

2:30-3:45 – Set 2 Exercise (A)

3:45-5:00 – Set 2 Exercise (B)

5:00-6:15 – Set 3 Exercise (A)

6:15-7:30 – Set 3 Exercise (B)

c) As many rounds as posible in 15 min

15/12 Cal Bike

12 KB Gorilla Rows (6/arm)

20m Filly Carry Right

 

20m Filly Carry Left.

#stefan #trener #draskovic #kontakt #online #personalni #trening #ishraana #coachdraskovic
Stefan
Drasković
coachdraskovic@gmail.com