Čičo Osgood-Schlatter protokol

Spanish squat / Wall Squat = Každý deň Flexibilita (Stretching) = Každý deň Glute Bridge, RDL, Hip Abduction = 3x týždenne

Spanish Squat

https://www.youtube.com/watch?v=mik90mAS6fU
SET 3
REPS 45's
WEIGHT
TEMPO
REST 30's
Ak je bolesť vyššia ako 4/10 - prejsť na Wall Squat, AK 0-3 Wall Squat vôbec nerobím

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 45's
WEIGHT
TEMPO
REST 30's
Len ak bolesť pri Spanish Squat viac ako 4/10

Glute Bridge

https://www.youtube.com/watch?v=sh63qy5EV_8
SET 3
REPS 10/10
WEIGHT BW
TEMPO 223
REST 60's
Jednonožný
2 sek hore / 2 sek výdrž / 3 sek dole

RDL BW 1-LEG

https://www.youtube.com/watch?v=7f2xei43xPw
SET 3
REPS 8/8
WEIGHT BW
TEMPO 301
REST 60's
BW= vlastná váha
3 sek dole — 1 sek hore

Side Lying Hip Abduction

https://www.youtube.com/watch?v=s6lDpy4AO6w
SET 3
REPS 15/15
WEIGHT
TEMPO 213
REST 45's
2 sek hore — 1 sek výdrž — 3 sek dole

Hip Flexor Stretch BP

https://www.youtube.com/watch?v=0IXhPTozUr8
SET 3
REPS 45's
WEIGHT
TEMPO
REST 15's
Obidve nohy

SideLying Quadriceps Stretch

https://www.youtube.com/watch?v=lJvjLzJKjb0
SET 3
REPS 45's
WEIGHT
TEMPO
REST 15's
Obidve nohy