AHHPS/Reha + pull/push Upper body (Olszak)

Circuit x 4

1. Stabillity
– Fitball
– piłeczki tenisowe
– Piłka lekarska
Main
1. Fitball SL Hip hinge- 16p
2. Good morning (czerwona taśma) – 16p
3. Alternating lunges to sl standing (piasek na barku)
4. MC (hantle) Rumuński 30kg-16p
5. Palloff press + rotation x 10p

Ćwiczenia wykonujemy na pełnym zakresie. Wykonaj ćwiczenia jedno po drugim. Po serii ćwiczeń zastosuj 2-3 min przerwy.

25.10
98,7 kg
biust – 110
pod – 93
talia 94

LLT
DB Bench Press
reps 12
weight_kgs
Tempo controlled
Rest 30 s
Set Reps Weight Tempo Rest
1 12 kgs Controlled 30 s (h:m:s)
2 12 kgs Controlled 30 s (h:m:s)
3 12 kgs Controlled 30 s (h:m:s)
4 12 kgs Controlled 30 s (h:m:s)
LLT
Lat Pulldown Wide Grip
reps 12
0
Rest 30 s
Set Reps Rest
1 12 30 s (h:m:s)
2 12 30 s (h:m:s)
3 12 30 s (h:m:s)
4 12 30 s (h:m:s)

I tutaj dodaj i zastosuj również podchwyt

LMT
KB Bentover Rotational Row
reps 10 per side
Tempo controlled
Rest 30 s
Set Reps Tempo Rest
1 10 per side Controlled 30 s (h:m:s)
2 10 per side Controlled 30 s (h:m:s)
3 10 per side Controlled 30 s (h:m:s)
4 10 per side Controlled 30 s (h:m:s)
LLT
1-Arm DB Reverse Fly
reps 10 per side
0
Set Reps
1 10 per side
2 10 per side
3 10 per side
4 10 per side
LLT
DB Scaption
reps 12
Rest 30 s
Set Reps Rest
1 12 30 s (h:m:s)
2 12 30 s (h:m:s)
3 12 30 s (h:m:s)
4 12 30 s (h:m:s)
UMT
Split Stance XBody Squat with OH Reach
reps 8 per side
Tempo controlled
Rest 2-3 min
Set Reps Tempo Rest
1 8 per side Controlled 2-3 min (h:m:s)
2 8 per side Controlled 2-3 min (h:m:s)
3 8 per side Controlled 2-3 min (h:m:s)
4 8 per side Controlled 2-3 min (h:m:s)