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Ogrevanje:
- Naredi po svoje :) + na koncu elastika okoli kolen, preža korak 3x10 v vsako smer
Glavni del:
1. Počep: počasi dviguj kilažo, dokler ne prideš na 5RM. Potem znižaj težo za 10% in naredi še 3x8-10.
2a Bulgarian split squats z ročkami 3x12
2b Visoka kolena 30s
3a Good morning 3x12
3b Plank jacks 30s
4a Hip thrusts 3x12
4b Squat jumps 30s
5. Wall sit, 20kg v naročju, kokr gre. (če je predolg, dej večjo težo :D) 3x
6a Bench flutter kicks (za rit) 45s - Brez
6b Flutter kicks (za trebuh) 45s - pavze 3x
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