Murárovci
Regeneračný protokol
Supported single leg lowering
https://www.youtube.com/watch?v=1pfiVeOqfbc
SET
1
REPS
1 each
WEIGHT
TEMPO
REST
1min hold each
Quadruped double leg adductor stretch
https://www.youtube.com/watch?v=HNEF8T19X0s
SET
1
REPS
1
WEIGHT
TEMPO
REST
1min hold
Floor slides hand raise
https://www.youtube.com/watch?v=TUfifenHcYM
SET
3
REPS
10
WEIGHT
TEMPO
REST
30s
Hip In/ Ext Rotations / Seated
https://www.youtube.com/watch?v=vyHsfYo4MnU
SET
1
REPS
12 each
WEIGHT
TEMPO
REST
Hip CARs / Quadruped
https://www.youtube.com/watch?v=9hmX3xwrUh0
SET
1
REPS
8 each
WEIGHT
TEMPO
REST
Hip Flexor Stretch BP
https://www.youtube.com/watch?v=0IXhPTozUr8
SET
1
REPS
1
WEIGHT
TEMPO
REST
1min hold
ANKLE CARs / Seated
https://www.youtube.com/watch?v=wexIY6uuKGM
SET
2
REPS
8
WEIGHT
TEMPO
REST
30s
ANKLE Inv/Eversion /Seated
https://www.youtube.com/watch?v=Xi5Ka85TCbI
SET
2
REPS
6
WEIGHT
TEMPO
REST
30s
Ankle dorsiflexion / standing
https://www.youtube.com/watch?v=NV-QTUtVp1s
SET
1
REPS
1
WEIGHT
TEMPO
REST
1min hold