Juri

Protokol uvolnenie a nasledna aktivacia adductorov stehna

Adductor Massage

https://www.youtube.com/watch?v=jp7cfvrxAWE
SET 1
REPS 30"-60"
WEIGHT BW
TEMPO
REST

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 15/15
WEIGHT BW
TEMPO
REST

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Low lunge flexor stretch

https://www.youtube.com/watch?v=BEEkdmdS5dY
SET 1
REPS 10/10
WEIGHT BW
TEMPO
REST

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 3
REPS 20"-30"
WEIGHT BW
TEMPO ISO
REST
IBA DRZIS BEZ POHYBU 30"SEK.

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 1
REPS 45"-60"
WEIGHT BW
TEMPO ISO
REST