Fatjon Osmani

Leg Lowering Unsupported

https://www.youtube.com/watch?v=caC-gV4nh4o
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 90s
Faza e pare = Marrje fryme ne barkun e shternguar, Faza e dyte = leshimi i kembes dhe nxjerje fryme me kthimin e kembes prapa, Mbikqyrja nga Babai = Kujdesja e pjeses se shpines (Bubreket) me ane te dorres.

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST 90s

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT BW/2kg 1 Arm
TEMPO
REST 90s

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 4
REPS 8/8
WEIGHT no weight
TEMPO 312
REST 90s

BRIDGE TO LOWER VS 1-LEG

https://www.youtube.com/watch?v=lsfp_zS_F8U
SET 4
REPS 10/10
WEIGHT BW
TEMPO 312
REST 90s
Ne vend te rrethit (Slide-it) perdore dicka qe reshqet p.sh peshqir

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 4
REPS 10/10
WEIGHT BW
TEMPO 312
REST 90s

BEAR CRAWL

https://www.youtube.com/watch?v=OA23BcPrFxM
SET 4
REPS 10/10
WEIGHT
TEMPO 312
REST 90s

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 4
REPS 45s
WEIGHT BW
TEMPO
REST 60s

Copenhagen plank

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 4
REPS 20s/30s
WEIGHT BW
TEMPO
REST 60s
Copenhagen plank jo i thjeshte por mbajtja e kembes mbi karike/tavoline me gjithe gjujn do dergoj foto.

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 4
REPS 15
WEIGHT BW
TEMPO 312
REST 90s

TREADMILL WALK

https://www.youtube.com/watch?v=9ccVxEvWtpA
SET 1
REPS 10-12
WEIGHT
TEMPO
REST 20s 90% - max intensity/ 40s rest walk