Lukas Hutta

Mobilita Aktivácia

Feet – Massage ball

https://www.youtube.com/watch?v=-7C8VUKHPCM
SET 1
REPS
WEIGHT
TEMPO
REST

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

Adductor Massage

https://www.youtube.com/watch?v=jp7cfvrxAWE
SET
REPS
WEIGHT
TEMPO
REST

Quadriceps Massage

https://www.youtube.com/watch?v=P3sISTcI3uc
SET 1
REPS
WEIGHT
TEMPO
REST

Upper back Massage

https://www.youtube.com/watch?v=ehFeVTYm3Jo
SET 1
REPS
WEIGHT
TEMPO
REST

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 12/12
WEIGHT
TEMPO
REST

ANKLE Plantar Flexion / Kneeling

https://www.youtube.com/watch?v=KZ6fOCZi3Is
SET 2
REPS 10
WEIGHT 5"izo
TEMPO
REST
Dosadnes na "paty" zastabilizujes 5 sekund predychas zvacsujes rozsah pohybu

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 1
REPS 10/10
WEIGHT
TEMPO
REST
Davas pozor aby sa pata nezdvihala od podlozky

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 2
REPS 10/10
WEIGHT
TEMPO
REST

Belly breathing

https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET 1
REPS 10
WEIGHT
TEMPO
REST

Clams Side Lying / no plank

https://www.youtube.com/watch?v=CiqvDV8pzRk
SET 1
REPS 12/12
WEIGHT
TEMPO
REST

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 1
REPS 12/12
WEIGHT
TEMPO
REST

LATERAL RAISE 1-LEG w/ MiniBand

https://www.youtube.com/watch?v=9wp_CTf2duo
SET 1
REPS 12/12
WEIGHT
TEMPO
REST