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.

$35 / mo

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Features

Komunikácia 24/7

Programming 6 days per week

V programe nájdete 6 tréningov v týždni (sila , kardio a mobilita).

Inštruktážne videá

Komunita ludí s rovnakým cieľom

Stačí Vám mobilná aplikácia TrainHeroic

Equipment

Required

Komerčný Gym

Recommended

Air Bike

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

BLOCK 1 W1

Cardio of Choice

1 x 3:00

90/90 Hip Switch + Reach

2 x 10

BW Split Squat ISO Hold

2 x 40

DB Goblet Squat Heels Elevated

3 x 10

DB RDL SC CLUB

3 x 10

DB Reverse Lunge SC Club

3 x 10

SL Hip Thrust

3 x 10

Hip Abduction - Seated

3 x 20

Physioball Adduction

3 x 20

Dead Bug - One Leg

3 x 16

Side Plank Hip Hiker

3 x 16

Wednesday

CARDIO W1

Incline Treadmill Walking

1 x 40:00

Rolling Spinal Flexion

2 x 10

Couch Stretch (Hip Flexors)

2 x 60

Elevated Pigeon Stretch

2 x 60

Active Hamstring Stretch

2 x 10

Thursday

BLOCK 1 W1

Cardio of Choice

1 x 3:00

Band Pull-Apart

2 x 10

Blackburns

2 x 10

Lat. Pulldown Supination Grip

3 x 10

DB Bench Press Neutral Grip

3 x 10

Seated Row Neutral Grip

3 x 10

DB Overhead Press - Seated

3 x 10

Cable Biceps Curl

3 x 12

DB Lying Triceps Extension

3 x 12

Conditioning

Circuit (Incline walking)

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

Friday

CARDIO W1

Incline Treadmill Walking

1 x 40:00

Rolling Spinal Flexion

2 x 10

Couch Stretch (Hip Flexors)

2 x 60

Elevated Pigeon Stretch

2 x 60

Active Hamstring Stretch

2 x 10

Saturday

BLOCK 1 W1

Cardio of Choice

1 x 3:00

Glute Bridge March

2 x 20

90/90 Hip Switch + Reach

2 x 10

Dead Bug - Contralateral

2 x 16

DB HIP Thrust - Bilateral

3 x 12

DB Split Squat

3 x 10

Hack Squat 1

3 x 10

Ham. CURLS

3 x 8

Adduction - Seated - Machine

3 x 12

Hip Abduction - Seated

3 x 12

Alternating Leg Lowering

3 x 12

Coach

More from SC TRAINING CLUB

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