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PARK INTRODUCTIONTRAINING SESSION

Jablonec n/N, Horní proseč

This park is located on the outskirts of Jablonec, towards nearby Liberec. In the vicinity you can make a trip, for example, along the Proseč ridge to the viewpoint above Proseč, which is less than 2 km away from the place as you can follow yellow path. 

Parking

It is possible to park a car near the park.

Location

Located close to the forest, at summer it offers shade from nearby trees. 

Variability

The design is set for both beginners and advanced.

Park introduction

GPS 50.73136554590026, 15.14477818650618 | Manufacturer COLMEX 2 300 m2 | price 500 000 CZK

training session

Intended for intermediate | length of exercise 35 minutes Focused on the back, center of the body, arms and legs.

1st series of exercises

Only with its own weight, no equipment is needed, a break of 30 seconds between exercises.

15x 

Australian pull up (40 seconds video)

We perform the exercise on the lower bar (from the navel to the shoulders), the firm center of the body, the grip a little wider than the shoulders.

15x

Vert sit (40 seconds video)

We grab two bars, one of which we have between our legs, we lower the pan at a right angle and back again.

10x 

Muscle up with reflection (60 sec video)

We step under the pole, bounce and lift the body upwards, hold for 2 seconds and go down.

20x

Squat

Quick and striking squats on the ground, possibly with a jump.

1 minutes

Plank

Reinforced center of the body, looking into the ground.

2nd series of exercises

Only with its own weight, no equipment is needed, a break of 30 seconds between exercises.

20 seconds

Hang on the crossbar

Grasp the bar with both hands, firm the body and hold.

20x

Push up (2 minutes video)

Slow and focused, exhale as the body goes up, inhale down.

15x

Australian pull up (40 seconds video)

We perform the exercise on the lower bar (from the navel to the shoulders), the firm center of the body, the grip a little wider than the shoulders.

15x

Squat

Slow squat on the ground, 3 seconds we go down and fast up.

10x

Pull up (60 sec video)

Hands shoulder-width apart, pulling all our weight, ending with our chin above the bar if possible.


Jablonec