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