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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
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