Bielo-cierne cvicenia robis kazdy den, Zlto-cierne kazdy druhy den Modre mozes kazdy den.

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 2
REPS 10/10
WEIGHT
TEMPO
REST

Knee band exten.

https://youtu.be/Ib1jkAobb-U?t=256
SET 5
REPS 15
WEIGHT
TEMPO
REST
3 krat do dna

Knee exten.

https://youtu.be/Ib1jkAobb-U?t=233
SET 3
REPS 10 min
WEIGHT
TEMPO
REST
3 krat do dna. Rano 10 min na obed 10 min vecer 10 min.

Quads Iso Extension / Basic

https://www.youtube.com/watch?v=9EhHFemc8WQ
SET 3-4
REPS 10
WEIGHT
TEMPO
REST
1.aktivacia pata do podlozky ,patu si podloz uterakom-15 sekund 2.vystreta noha od podlozky hore drzis 15 sek. rano ,obed ,vecer 1 set 10 opakovani rano ,1 set 10 opakovani na obed atd

HIP THRUST BW / 2-LEG / HOME

https://www.youtube.com/watch?v=AXTq5iWhqUY
SET 3
REPS 15
WEIGHT bw
TEMPO 4010
REST
Skus obojnozne, ak ta bude limitovat operovana noha tak sa ju snaz iba nadlahcit.

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 10
WEIGHT bw
TEMPO 4010
REST
IBA ZDRAVA NOHA

RDL BW 1-LEG

https://www.youtube.com/watch?v=7f2xei43xPw
SET 3
REPS 10
WEIGHT bw
TEMPO 2020
REST 60 sec
IBA ZDRAVA NOHA

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 15/15
WEIGHT bw
TEMPO
REST

Clams Side Lying / no plank

https://www.youtube.com/watch?v=CiqvDV8pzRk
SET
REPS
WEIGHT
TEMPO
REST

Bear DNS

https://youtu.be/5SsphvMjycU?t=64
SET
REPS
WEIGHT
TEMPO
REST

Unilateral standing Goata

https://youtu.be/f_9VaCrLHWw?t=500
SET
REPS
WEIGHT
TEMPO
REST

CALF RAISE 1-ARM / 1-LEG DB

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

TIBIALIS ANTERIOR WD

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