GIRLS SC TRAINING CLUB
SC TRAINING CLUB
Functional Fitness, Functional TrainingTENTO 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.
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
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
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.
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
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
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.
When you join a team you’re getting more than programming, you’re joining an online community.
GIRLS SC TRAINING CLUB
GIRLS SC TRAINING CLUB
GIRLS SC TRAINING CLUB
