GIRLS SC TRAINING CLUB

SC TRAINING CLUB

Functional Fitness, Functional Training
Coach
Sebastián Čanecký

TENTO KOMPLEXNÝ TRÉNINGOVÝ PLÁN JE VYTVORENÝ TAK ABY VÁM POMOHOL TRANSFORMOVAŤ VAŠE ZDRAVIE A POSTAVU NA INÝ LEVEL.

V TRÉNINGOVOM TÝŽDNI BUDEME VYUŽÍVAŤ PRVKY SILOVÉHO TRENINGU , KARDIA A MOBILITY.

Features
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Komunikácia 24/7
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Programming 6 days per week
V programe nájdete 6 tréningov v týždni (sila , kardio a mobilita).
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Inštruktážne videá
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Komunita ludí s rovnakým cieľom
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Stačí Vám mobilná aplikácia TrainHeroic
Equipment
Required
Komerčný Gym
Recommended
Air Bike
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
BLOCK 1 W1

A

Cardio of Choice

1 x 3:00

B1

90/90 Hip Switch + Reach

2 x 10

B2

BW Split Squat ISO Hold

2 x 40

C1

DB Goblet Squat Heels Elevated

3 x 10

C2

DB RDL SC CLUB

3 x 10

D1

DB Reverse Lunge SC Club

3 x 10

D2

SL Hip Thrust

3 x 10

E1

Hip Abduction - Seated

3 x 20

E2

Physioball Adduction

3 x 20

F1

Dead Bug - One Leg

3 x 16

F2

Side Plank Hip Hiker

3 x 16

Wednesday
CARDIO W1

A

Incline Treadmill Walking

1 x 40:00

B1

Rolling Spinal Flexion

2 x 10

B2

Couch Stretch (Hip Flexors)

2 x 60

B3

Elevated Pigeon Stretch

2 x 60

B4

Active Hamstring Stretch

2 x 10

Thursday
BLOCK 1 W1

A

Cardio of Choice

1 x 3:00

B1

Band Pull-Apart

2 x 10

B2

Blackburns

2 x 10

C1

Lat. Pulldown Supination Grip

3 x 10

C2

DB Bench Press Neutral Grip

3 x 10

D1

Seated Row Neutral Grip

3 x 10

D2

DB Overhead Press - Seated

3 x 10

E1

Cable Biceps Curl

3 x 12

E2

DB Lying Triceps Extension

3 x 12

Conditioning

F

Circuit (Incline walking)

INCLINE TREADMILL WALKING -10 + INCLINE ! -15 MIN.

Friday
CARDIO W1

A

Incline Treadmill Walking

1 x 40:00

B1

Rolling Spinal Flexion

2 x 10

B2

Couch Stretch (Hip Flexors)

2 x 60

B3

Elevated Pigeon Stretch

2 x 60

B4

Active Hamstring Stretch

2 x 10

Saturday
BLOCK 1 W1

A

Cardio of Choice

1 x 3:00

B1

Glute Bridge March

2 x 20

B2

90/90 Hip Switch + Reach

2 x 10

B3

Dead Bug - Contralateral

2 x 16

C1

DB HIP Thrust - Bilateral

3 x 12

C2

DB Split Squat

3 x 10

D1

Hack Squat 1

3 x 10

D2

Ham. CURLS

3 x 8

E1

Adduction - Seated - Machine

3 x 12

E2

Hip Abduction - Seated

3 x 12

F

Alternating Leg Lowering

3 x 12

Coach
coach-avatar Sebastián Čanecký

Master’s degree coach holder in Strength and Conditioning. Extensive experience training professional athletes, including NHL players and top-level soccer players and others. With a deep commitment to helping athletes and peoples reach their peak potential, I bring a wealth of knowledge and proven success to every training program.

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GIRLS SC TRAINING CLUB
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GIRLS SC TRAINING CLUB
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GIRLS SC TRAINING CLUB
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GIRLS SC TRAINING CLUB