Ivka protokol - rozcvičenie

Calf Massage

https://www.youtube.com/watch?v=I0_jwEkrQhI
SET 1
REPS 30s každá noha
WEIGHT
TEMPO
REST
A1

Hamstring Massage

https://www.youtube.com/watch?v=VnCv-FVyW18
SET 1
REPS 30s každá noha
WEIGHT
TEMPO
REST
A2

Quadriceps Massage

https://www.youtube.com/watch?v=P3sISTcI3uc
SET 1
REPS 30s obidve nohy
WEIGHT
TEMPO
REST
A3

Glute Massage

https://www.youtube.com/watch?v=zhUYq5R60Rk
SET 1
REPS 30s obidve nohy
WEIGHT
TEMPO
REST
A4

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 1
REPS 10/10 pravá, ľavá
WEIGHT
TEMPO
REST
A5

Quadruped single leg adductor stretch

https://www.youtube.com/watch?v=kdPAn9aMKFc
SET 1
REPS 10/10 pravá, ľavá
WEIGHT
TEMPO
REST
A6

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 5/5 Obidve nohy
WEIGHT
TEMPO
REST
A7

Glute bridge straight leg lift w/foam roller squeeze

https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET 1
REPS 20 striedavo nohy
WEIGHT
TEMPO
REST
A8

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 1
REPS 10 jedna strana, potom 10 druhá
WEIGHT
TEMPO
REST
A9