ruptura

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

Adductor Massage

https://www.youtube.com/watch?v=jp7cfvrxAWE
SET
REPS
WEIGHT
TEMPO
REST

Quadriceps Massage

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

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 10/10
WEIGHT bw
TEMPO
REST

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET 1
REPS 10/10
WEIGHT bw
TEMPO
REST

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 1
REPS 10/10
WEIGHT bw
TEMPO
REST

ANKLE Plantar Flexion / Kneeling

https://www.youtube.com/watch?v=KZ6fOCZi3Is
SET 1
REPS 10/10
WEIGHT bw
TEMPO
REST

Quadruped single leg adductor stretch

https://www.youtube.com/watch?v=kdPAn9aMKFc
SET 1
REPS 10/10
WEIGHT bw
TEMPO
REST

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 1
REPS 10/10
WEIGHT bw
TEMPO
REST

1-LEG RDL w/ hip rotation

https://www.youtube.com/watch?v=LxPhlfDnXu8
SET 1
REPS 10/10
WEIGHT bw
TEMPO
REST

Ankle stability

https://youtu.be/jd8YGBCXkrY?t=373
SET 3
REPS 30"
WEIGHT bw
TEMPO
REST

RDL IPSI 1-ARM / 1-LEG

https://www.youtube.com/watch?v=qUuh9OmpiHk
SET 3
REPS 10/10
WEIGHT bw
TEMPO
REST

Bilateral HOPS

https://www.youtube.com/watch?v=Gy7l6gqNzS4
SET 3
REPS 30"
WEIGHT bw
TEMPO
REST

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 16/8
WEIGHT
TEMPO 4121
REST
A1

GLUTE HAM RAISE

https://www.youtube.com/watch?v=Nna5pnbWdiM
SET 3
REPS 8-10
WEIGHT bw
TEMPO
REST
A2

SOLEUS ISO / Split Squat position

https://www.youtube.com/watch?v=7bm0p0m7yk4
SET 3
REPS 20"
WEIGHT bw
TEMPO
REST
A3

STEP-UP 2-DB / 1-LEG

https://www.youtube.com/watch?v=nQ819NYvoPQ
SET 3
REPS 16/8
WEIGHT bw
TEMPO
REST
B1

HAM CURL SB 1-LEG

https://www.youtube.com/watch?v=oR4vPRi8k14
SET 3
REPS 8/8
WEIGHT BW
TEMPO
REST
B2

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 16/8
WEIGHT BW
TEMPO 4121
REST
B3