NOGE

CUCANJ tegovi
-goblet
-farmers
-overhead
-siroki

BULGARIAN SPLIT SQUAT

-s tegovima
-siroki
-uski
-jumping

SINGLE LEG SQUAT

-s tegom
-assisted

PISTOL SQUAT
-s tegovima

LATERAL LUNGE
-s tegovima

TWISTING LUNGE tegovi

FRONT LUNGE -kratki

-dugi

SINGLE LEG HIP LIFT

-noge izdignute na klupu
-ledja izdignuta na krevet
- 5sec hold

WALL SIT
1LEG WALL SIT
RUSSIAN HAMSTRING CURL
SINGLE LEG RDL
1LEG CALF RAISE
-s tegom

STEP UP s tegovima

WALKING LUNGE bucice

JUMPING LUNGES
JUMP SQUAT
RAMENA

HINDU PUSHUP obe varijacije 15

ELEVATED PUSHUP 10

HANDSTAND PUSHUP
PRISON PUSHUP
-s tegom 10

ODRUCENJE U STRANU 20
-3sec hold 5

ODRUCENJE UNAPRED 20
-cekic 20

3X RAME 10

CLEAN & PRESS 20

CLEAN & ARNOLD PRESS 18

LEPTIR 20

SEDECI LEPTIR 15

CLOSURES ON HEAD 15
Biceps

ZGIB, SUP GRIP

HAMMER CURL
ROTAT CURL
CURL
ARNOLD CURL
KONC CURL
ZOTMANN CURL
OBRNUTI CURL
UZ TELO CURL
STOLICOM FIXIRAN

Triceps

USKI SKLEK
OBRNUTI SKLEK
DIJAMANT SKLEK
-noge podign

BW TRIC EXTENSIONS
-iz skleka
-sto

PROPADANJA

1ARM TRI EXT

-iza vrata

2ARM FR PRESS
SCULL CRUSHERS
SUP SITTING EXT
KICKBACKS
LEDJA

ZGIB
-uski (sup grip)
-siroki (pro)
-iza glave (pro)
-n. grip

LEDJNACI
-ruke ispred glave
-sa calf rotation

SCAPULA PUSHUP
REVERSE SNOW-ANGEL
HINDU PUSHUP (DOWNWARD DOG TO COBRA)
MOST
FLOOR DRAG ATLEAN X

DB ROW
PENDLEY ROW
INVERTED V, HAMERR, LOWER TRAPS, INCLINE
W RAISE, BENT OVER HAMMER FLY/RAISE
BENT OVER FLYES
GRUDI

SKLEK SIROKI -norm

-podignute noge
-podign noge i ruke na knjigama

OBRNUTI SKLEK
USKI SKLEK
-podign noge

DIJAM SKLEK
- podign noge

SPARTAN SKLEK
PROPADANJA
1ARM ASSISTED SKLEK

USKI PRESS PA RAZVLACENJE

UNDERH PRESS

SVE

COMMANDO SKLEK & 1ARM PLANK

BURPEES
STOMAK

CRUNCH, savijene noge

CRUNCH, NOGE PODIGNUTE U VAZDUH
OBLIQUE CRUNCH
BICYCLE CRUNCH
RUSSIAN TWIST (double twist)
PLANK
SIDE PLANK
SIDE PLANK SA OTKLONOM GUZE
SPIDERMAN PLANK
MOUNTAIN CLIMBER
NAVASA SIT UP ( IN AND OUT)
LEG RAISE, savijene blago noge
LEG RAISE, savij noge ka sebi pa u vis ispruzis
SITTING LEG RAISE (182str delavier)

HANGING LEG RAISE ( podizanje nogu okacena o sipku)

HANGING TWIST WITH BENT LEGS
LYING TWIST WITH BENT LEGS
WINDSHIELD VIPER (lying twist with straight legs)
LEG TOUCH (P4P)