Coming back stronger

Četrtek, 8. 12.

Kolo/tek 10 min
Vaje koleno
Hip thrust 2x20x50, 2x15x60, 2x12x70
Box front squat 4x10x40 (višina: bench+10kg)
Stiffed leg deadlift 4x15x40
Bulgarian split squat 4x7 bw
Izpadni koraki
Step ups (ekscentrično) 4x
Leg curl, adductors, leg hamstring curl
Meča

Petek, 9. 12.

Kolo/tek 10 min
Inclined bench press 12x50, 3x7x60
DB row bench 4x12x25
Front raises 4x10x7.5
DB press overhead 4x15x15
Chinups 3x8
Triceps naprava 3x
Triceps ročke 4x
Biceps ez curl sitting 3x
DB fly 3x
Reverse fly 4x10x5

Torek, 13. 12.
Indoor workout

Sreda, 14. 12.
Kolo/tek 10 min
Vaje koleno na hitro
Hip thrust 4x12x70
Hexbar deadlift 2x10x74, 2x10x84, 10x94
Explosive step ups 4x6
Single leg deadlift 4x --> prvič z barbellom brez bolečin
Izpadni
Leg curl

Petek, 16. 12.

Hoja/tek 10 min
Rame naprava 3x
Rowing naprava 3x, enoročno 3x
Reverse biceps curls 4x
Barbell rowing predklon 4x15x40
Chinups 4x5 (pavza:30 sek)
Rame lateralno DB 4x12x5
Triceps DB 4x
Bench press 2x8x70, 2x4x80
Triceps cable enoročno

Sobota, 17. 12.

Hoja/tek 10 min
Box squat 8x70, 8x80, 3x8x90
Stiffed leg deadlift 4x10x40
Front squat 4x10x30
Izpadni 4x
Glute ham raise 4x
Leg extension easy
Abductors, adductors
Leg flexion hamstring
Meča

Sreda, 21. 12.

Kolo/tek 10 min
Vaje koleno
Hip thrust 4x12x70
Deadlift 10x70, 3x8x80
Front squat 4x7x30
Bulgarian split squat 4x6 na easy
GHR 4x5
Biceps, triceps po 2 vaji

Torek, četrtek spet malo aktivacije v telovadnici

Petek, 23. 12.
Kolo/tek 10 min
Military press 5x8x40
Inclined fly
Rame lateralno, frontal
Naprava row cable
Leg raises trebuh 10x10
Hoja/tek 15 min

Sobota, 24. 12.

Hoja/tek 10 min
Hip thrust 3x15x60
Box squat 10x70, 8x80, 3x6x90
Hexbar deadlift 4x10x74
Front squat s pavzo 6x6x30
Single leg deadlift 4x10x12kg
Leg press (single leg) 4x10
Leg curl 3x
Leg curl seated 3x

Sreda, 28. 12.

Kolo/Tek 10 min
OHP DB 3x
Bench press 2x6x70, 2x4x80, 10x60
Biceps 3x
Triceps 3x
DB Fly 3x
Rowing v predklonu 4x
DB Row 3x
High pull 4x
Reverse fly 3x
Leg raises

Četrtek, 29. 12.

Kolo/tek 10 min
Vaje koleno
Deadlift 4x8x80
Front squat s pavzo 6x6x30
Step ups 6x
Izpadni koraki
Leg curls, leg extensions, leg flexion

31. 12.
Maloooo teka / hoja Sv. Primož
To confuse the body, right babe

2. 1.
Kolo/tek 10 min
Row naprava 4x
Biceps reverse curl 4x
Triceps cable 3x + 2x (single handed)
Paused bench press 8x60, 7x65, 2x6x70, 8x60
DB rowing 3x15x25
Pullups 7-6-5-4-3-2-1
Biceps DB 3x
Hyperextension 5x15
Knee raises easy 3x12
DB inclined bench press 3x13x20
Lateralno rame 3x15