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.