Tréninky

Warm up: Banded Scarecrow 30-60 seconds per position Wall Slides x 5 Scapular Push-Ups x 10-15 reps Followed by… Pec Stick (or Medicine Ball Activation)  x 90 seconds Followed by… Every Minute on th

Warm Up: Two Sets: Band Pull-Aparts x 15 Bear Crawl x 20 yards forward + 20 yards backward Followed by… Two Sets: Banded Triceps Extensions x 15 reps each side Donkey Kicks x 5 Followed by… Two Sets:

Warm- up: Deep Squat Progressions x 5 reps Band Distracted Ankle Pulse x 30 seconds per side then Three sets of: Shuttle Runs 4x10m Forward/Backward Leg Swings x 10 reps per side Banded Pass Thru

Warm up: Four sets of: 20 Seconds of V-Ups 10 Seconds of Rest 20 Seconds of Cossack Squats 10 Seconds of Rest 20 Seconds of Plank Walks 10 Seconds of Rest 20 seconds of Scapular Pull-Ups 10 Seconds

Úterní a čtvrteční tréninky začátečníků od 18:00, jsou tu i pro vás. Přijďte do Elite Gym Lhenice nabrat síly a vypustit ventil!! Warm up: Couch Stretch x 60-90 seconds per side Wall Slides x 5-10 slo

Warm up: Wall Slides x 5 Y’s, T’s & W’s x 5 per position Pec Activation x 60-90 seconds Followed by… Three Sets: Shoulder Press x 5 (lightish weight or barbell only) Close Grip Overhead Squat x 5

Warm up: Snatch warm up then Every 90 seconds for 4:30 (3 sets): Close Grip Overhead Squat x 5-7 reps then Every 90 seconds for 4:30 (3 sets): Snatch Balance x 3 then… Strength: Every 2 minutes, for 1

Warm up: Band Distracted Hamstring Stretch x 60 seconds per side Butterfly Pulse  x 30 seconds Hawaiian Squats  x 5 reps per side Russian Baby Makers x 10 reps then Four Tabata Sets Each of: Bear Cr

Warm Up: Thoracic Iso Holds Followed by… Two Sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Wall Climbs x 2-3 Then… Strength: Deadlift x 15 reps Rest 15-20 seconds Handstand Push-Ups x M

Warm-Up. T-Spine Pulse on Bench x 60 seconds then Tabata Warm up: 20 seconds of Straddle Pulses 10 seconds rest 20 seconds of Plank Walks 10 seconds rest 20 seconds of Jumping Squats 10 seconds re

Warm-Up. Band Distracted Hip Flexor Stretch x 60 seconds per side Butterfly Pulse x 30 seconds Followed by… Hawaiian Squats x 5 reps per side Russian Baby Makers x 10 reps Followed by… Two sets

Měli byste zájem o využití tělocvičny Elite Gym Lhenice k soukromým tréninkům?

Warm up: Banded Lat Stretch x 30-60 seconds per side Banded Sampson Stretch x 30-60 seconds per side Lateral Banded Walks x 30 seconds each direction Scapular Pull-Ups x 10-15 reps Followed by… Three

Warm up: Band Distracted Ankle Mobility x 60 seconds per side Band Distracted Hip Flexor Stretch x 60 seconds per side Static Hang x MAX seconds then Two rounds of: 10 Air Squats 10 Ring Rows 20 Mount

Warm up: Every minute, on the minute, for 12 minutes, complete: Minute 1 – Inchworm Walk x 3 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Static Hang x 30-4

Warm-Up: Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 –  Full Support Hold on Low Rings  x 20 seconds Interval 2 –  Catch Position Hold on Low Rings  x 10 seconds then Every 60 seconds, for