Calf Massage

https://www.youtube.com/watch?v=I0_jwEkrQhI
SET 1
REPS
WEIGHT
TEMPO
REST

Hamstring Massage

https://www.youtube.com/watch?v=VnCv-FVyW18
SET 1
REPS
WEIGHT
TEMPO
REST

Glute Massage

https://www.youtube.com/watch?v=zhUYq5R60Rk
SET 1
REPS
WEIGHT
TEMPO
REST

Quadriceps Massage

https://www.youtube.com/watch?v=P3sISTcI3uc
SET 1
REPS
WEIGHT
TEMPO
REST

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Hamstring primers strech

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

ANKLE CARs / Seated

https://www.youtube.com/watch?v=wexIY6uuKGM
SET 3
REPS 10
WEIGHT
TEMPO
REST

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 1
REPS 8/8
WEIGHT
TEMPO
REST
č1- KB na koleno

ANKLE Plantar Flexion / Kneeling

https://www.youtube.com/watch?v=KZ6fOCZi3Is
SET 1
REPS 8
WEIGHT
TEMPO
REST

ANKLE Inv/Eversion /Seated

https://www.youtube.com/watch?v=Xi5Ka85TCbI
SET 1
REPS 8
WEIGHT
TEMPO
REST
č1- s expanderom / gumičkou

Bilateral HOPS

https://www.youtube.com/watch?v=Gy7l6gqNzS4
SET 3
REPS 30 sec
WEIGHT
TEMPO
REST 1 min
č1-bilaterálne členkové odrazy
č2-bilaterálne členkové odrazy do strán
č3- bilaterálne členkové odrazy dopredu/dozadu

SOLEUS ISO / Split Squat position

https://www.youtube.com/watch?v=7bm0p0m7yk4
SET 3
REPS 3x10sec
WEIGHT bw
TEMPO
REST
poznámka č1- 3x 10 sec. pravá/ľavá striedaš bez pauzy
poznámka č2- progresívne zvyšujem zaťaženie / týždeň / vyššia hmotnosť jednoručiek

Step down

https://www.youtube.com/watch?v=RgTKgtV1ltk
SET 3
REPS 12/6
WEIGHT bw
TEMPO
REST
č1- step down dopredu 4/2
č2 -step down do strany 4/2
č3-step down dozadu 4/2
č4- zvýšim podložku

RDL BB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=7rj2DExdpK4
SET 3
REPS 12/6
WEIGHT
TEMPO 3010
REST

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 12/6
WEIGHT
TEMPO 4010
REST
poznámka č1- pohyb dole pomaly kontrolovaný

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 12/6
WEIGHT
TEMPO 4010
REST
č1- dole pomaly kontrolovaný pohyb po dobru 4 sekúnd
poznámka - 12 opakovaní ideš zranenou DK
poznámka č2- progresívne zvyšuješ zaťaženie

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 3
REPS 15
WEIGHT
TEMPO 4010
REST

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 3
REPS 10
WEIGHT
TEMPO 4010
REST

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET 3
REPS 4-6
WEIGHT bw
TEMPO 4010
REST

BODYSAW w/ PB

https://www.youtube.com/watch?v=fgP2oii-GiQ
SET 3
REPS 10
WEIGHT bw
TEMPO
REST