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
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 15
WEIGHT
TEMPO
REST

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 1
REPS 15/15
WEIGHT
TEMPO
REST

ANKLE Plantar Flexion / Kneeling

https://www.youtube.com/watch?v=KZ6fOCZi3Is
SET 1
REPS 15/15
WEIGHT
TEMPO
REST

ANKLE Inv/Eversion /Seated

https://www.youtube.com/watch?v=Xi5Ka85TCbI
SET 1
REPS 15/15
WEIGHT
TEMPO
REST
s expanderom v sede

Bilateral HOPS

https://www.youtube.com/watch?v=Gy7l6gqNzS4
SET 3
REPS 30 sec
WEIGHT
TEMPO
REST 1 min
Skáčeš dopredu , do strán. Medzi seriami minuta pauza dopredu 3 serie do stran 3 serie

Ankle stability

https://youtu.be/jd8YGBCXkrY?t=373
SET 3
REPS 30-60 sec
WEIGHT
TEMPO
REST 1 min
Lava prava noha hned za sebou, minuta pauza

SOLEUS ISO / Split Squat position

https://www.youtube.com/watch?v=7bm0p0m7yk4
SET 3
REPS 20/20sec
WEIGHT
TEMPO
REST 40sec

CALF RAISE 1-ARM / 1-LEG DB

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

BOX SQUAT 1-LEG / 1-DB (side)

https://www.youtube.com/watch?v=EmvwZJ_Y0z8
SET 3
REPS 6-8
WEIGHT bw
TEMPO
REST
pomaly kontrolovany pohyb , koleno stabilne

TIBIALIS ANTERIOR WD

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