MOBILITY:
- Ankle CBP PRLO 8x na nogę
- Ankle CBP Heel rise10x na nogę
ACTIVATION:
- 90/90 ext rot hip LO 2×8 na nogę
- 90/90 hip ext rot PRH 2×5 na nogę
A1. Incline Db press 2×10 RIR 2-3
A2. Barbell hip thrust 3×10 RIR 2-3
- Tydz 2: +1 seria/ RIR 1
- Tydz 3: RIR 0
- Tydz 4: Myo Rep match
B1. Single Arm Row 2×8 na nogę RIR 2-3
B2. Machine hack squat ( quad) 3×8 RIR 2-3
- Tydz 2: +1 seria/ RIR 1
- Tydz 3: RIR 0
- Tydz 4: Myo Rep match
C1. Lateral rise 2×10 RIR 2-3
C2. Seated Incline Curl 2×10 RIR 2-3
C3. Skull crusher 2×10 RIR 2-3
- Tydz 2: +1 seria/ RIR 1
- Tydz 3: RIR 0
- Tydz 4: Myo Rep match
D1. Kneeling cable crunch 2×8
COOLDOWN:
GH flexion 10/10/10 x 4
Box Breathing 5min ( 5s wdech, 5s pazua, 5s wydech, 5s pauza)
MOBILITY:
- EXT rot shoulder LO 20/20×4
- Side lying 4 Pose contract hold 3x na nogę
ACTIVATION:
- HK Spine Rotation to Flexion 2×6 na stronę
- 90/90 hip ext to int rot 2×8 na stronę
A1. Back Squat 2×10 RIR 2-3
A2. Single leg db hip thrust 2×10 RIR 2-3
- Tydz 2: +1 seria/ RIR 1
- Tydz 3: RIR 0
- Tydz 4: Myo Rep match
B1. Deficit deadlift 2×10 RIR 2-3
B2. DB Glute Reverse Lunge 2×10 RIR 2-3
- Tydz 2: +1 seria/ RIR 1
- Tydz 3: RIR 0
- Tydz 4: Myo Rep match
C1. Flat bench Db Flye 2×10 RIR 2-3
C2. Chest supported row 2×10 RIR 2-3
C3. DB overhead press 2×10 RIR 2-3
- Tydz 2: +1 seria/ RIR 1
- Tydz 3: RIR 0
- Tydz 4: Myo Rep match
D1. HK Dumbell Lift 2×6 na stronę
COOLDOWN: Couch Stretch 4x 30s/30s + 5 min box breathing
MOBILITY:
- Ankle box PRLO 2×8 na nogę
- Shoulder ERRT 2×10
ACTIVATION:
- Sprinter Roller Curl Switch 2×5 na nogę
- EXT rot shoulder LO 2×5 na stronę
- Half Pigeon band Row 2×5 na stronę
A1. Bench Press 2×10 RIR 2-3
A2. 1 arm sagittal pull down 2×10 RIR 2-3
- Tydz 2: +1 seria/ RIR 1
- Tydz 3: RIR 0
- Tydz 4: Myo Rep match
B1. 1 arm DB lateral rise 2×10 RIR 2-3
B2. Cable triceps ext 2×10 RIR 2-3
- Tydz 2: +1 seria/ RIR 1
- Tydz 3: RIR 0
- Tydz 4: Myo Rep match
C1. Rear foot elevated glute split squat 2×10 na nogę RIR 2-3
C2. Barbell Glute RDL 2×10 RIR 2-3
C3. Wall B-Stance Hip Rotation RDL 2×8 na nogę RIR 2-3
- Tydz 2: +1 seria/ RIR 1
- Tydz 3: RIR 0
- Tydz 4: Myo Rep match
COOLDOWN: Hamstring stretch RI 10/20/30 x3 na nogę + 5 min box breathing
