Daniel - koleno

Protokol po arthroskopii kolena 1.st stage Na zaver si sprav bicykel aspon 10 min na zvysenie rozsahu pohybu v KK.

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 4
REPS 30
WEIGHT BW
TEMPO
REST 30
Opora o stenu chodidlo opora o spicky ,kolena tahas do strany.

SL BOX SQUAT

https://youtu.be/VTLk7RKdcE8
SET 4
REPS 10
WEIGHT BW
TEMPO
REST 30
Dvoma nohami dosadas na bednu a jednou naspat

Hip flexor raise

https://www.youtube.com/watch?v=khHYQotl2wk
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
S expanderom

HAMSTRING CURLS TOWEL 2-LEG / HOME

https://www.youtube.com/watch?v=IxWsh7KWEdA
SET 4
REPS 12
WEIGHT BW
TEMPO
REST
Ides ako na videu obidvoma nohami