1._LB_PŠC

Calf Massage

https://www.youtube.com/watch?v=I0_jwEkrQhI
SET
REPS
WEIGHT
TEMPO
REST

Hamstring Massage

https://www.youtube.com/watch?v=VnCv-FVyW18
SET
REPS
WEIGHT
TEMPO
REST

Quadriceps Massage

https://www.youtube.com/watch?v=P3sISTcI3uc
SET
REPS
WEIGHT
TEMPO
REST

Glute Massage

https://www.youtube.com/watch?v=zhUYq5R60Rk
SET
REPS
WEIGHT
TEMPO
REST

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET
REPS 8/8
WEIGHT
TEMPO
REST

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET
REPS 8/8
WEIGHT
TEMPO
REST

Bretzel

https://www.youtube.com/watch?v=flHTanB_lyw
SET
REPS 8/8
WEIGHT
TEMPO
REST

1-LEG RDL w/ hip rotation

https://www.youtube.com/watch?v=LxPhlfDnXu8
SET
REPS 8/8
WEIGHT
TEMPO
REST

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET
REPS 8/8
WEIGHT
TEMPO
REST

Mini band int/ext rotation

https://www.youtube.com/watch?v=l5hqoTzm2e0
SET
REPS 8/8
WEIGHT
TEMPO
REST

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60s

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10
WEIGHT 3-5kg
TEMPO
REST 60s

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 4
REPS 6-8
WEIGHT 10-15kg
TEMPO 312
REST 90s

BRIDGE TO LOWER VS 1-LEG

https://www.youtube.com/watch?v=lsfp_zS_F8U
SET 4
REPS 10/10
WEIGHT
TEMPO 312
REST 90s

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 4
REPS 10/10
WEIGHT
TEMPO 312
REST 90s

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 4
REPS 8/8
WEIGHT 8-12kg
TEMPO 312
REST 90s

GLUTE HAM RAISE

https://www.youtube.com/watch?v=Nna5pnbWdiM
SET 4
REPS 10
WEIGHT
TEMPO
REST 90s

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 4
REPS 8/8
WEIGHT 8-16kg
TEMPO 312
REST 90s