Emil Haladej

Pre-Game

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 2
REPS 10/10
WEIGHT BW
TEMPO
REST
A1

Low lunge flexor stretch

https://www.youtube.com/watch?v=BEEkdmdS5dY
SET 2
REPS 8/8
WEIGHT BW
TEMPO
REST
A2

Supported single leg lowering

https://www.youtube.com/watch?v=1pfiVeOqfbc
SET 2
REPS 10/10
WEIGHT BW
TEMPO
REST 60-90s
A3

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 2
REPS 8/8
WEIGHT BW
TEMPO
REST
B1

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 2
REPS 8/8
WEIGHT Band (ľahší)
TEMPO Rýchlo vpred + zastavenie
REST 60s
B2

1 leg knee iso push

https://www.youtube.com/watch?v=E8GYrsbOBF0
SET 2
REPS 3x3s (obe nohy)
WEIGHT Proti pevnému odporu
TEMPO max
REST
C1

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 2
REPS 8
WEIGHT BW
TEMPO MAX
REST 90s
C2

RDL CONTRA 1-ARM / 1-LEG

https://www.youtube.com/watch?v=sLaSJGLV5H4
SET 2
REPS 8/8
WEIGHT 6kg (kettlebell)
TEMPO 201(x)
REST
D1
kontrolovane dole, rýchlo hore so zastavením v hornej pozícii

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 2
REPS 3x4s
WEIGHT
TEMPO max
REST
D2

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 4
REPS
WEIGHT
TEMPO
REST
4x IZ:5s(max), IO: 30s