Hamstring Massage
https://www.youtube.com/watch?v=VnCv-FVyW18
SET
REPS
WEIGHT
TEMPO
REST
Quadriceps Massage
https://www.youtube.com/watch?v=P3sISTcI3uc
SET
REPS
WEIGHT
TEMPO
REST
Glute Massage
https://www.youtube.com/watch?v=zhUYq5R60Rk
SET
REPS
WEIGHT
TEMPO
REST
Bretzel
https://www.youtube.com/watch?v=flHTanB_lyw
SET
REPS
WEIGHT
TEMPO
REST
Quadruped double leg adductor stretch
https://www.youtube.com/watch?v=HNEF8T19X0s
SET
REPS
WEIGHT
TEMPO
REST
1-LEG RDL w/ hip rotation
https://www.youtube.com/watch?v=LxPhlfDnXu8
SET
REPS
WEIGHT
TEMPO
REST
Glute bridge straight leg lift w/foam roller squeeze
https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET
REPS
WEIGHT
TEMPO
REST
Hip flexor w/2in lift hold
https://www.youtube.com/watch?v=rHwNkh5wmI0
SET
REPS
WEIGHT
TEMPO
REST
Standing hip flexion hold
https://www.youtube.com/watch?v=FLa8c6uCB6k
SET
REPS
WEIGHT
TEMPO
REST
Dead Bug
https://www.youtube.com/watch?v=VvCU_jcxTPg
SET
3
REPS
8/8
WEIGHT
TEMPO
REST
30s
Pallof Press
https://www.youtube.com/watch?v=RS9F6NX-sW4
SET
3
REPS
10
WEIGHT
TEMPO
REST
30s
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
10
WEIGHT
4-5 kg
TEMPO
REST
30s
BULGARIAN SPLIT SQUAT DB
https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET
3
REPS
8-10
WEIGHT
8kg/8kg
TEMPO
3021
REST
60s
HIP THRUST BW 1-LEG
https://www.youtube.com/watch?v=uDO6d_YSkVY
SET
3
REPS
10
WEIGHT
BW/6-8kg
TEMPO
3021
REST
60s
Copenhagen adduction
https://www.youtube.com/watch?v=KZMIND6LvRY
SET
3
REPS
30s
WEIGHT
TEMPO
REST
60s
CALF ISO HOLD 1-LEG
https://www.youtube.com/watch?v=s0NCjyTllRI
SET
3
REPS
10
WEIGHT
12-15kg
TEMPO
3021
REST
60s