Klaudi + Ninča

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

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Toe touch progression

https://www.youtube.com/watch?v=ItoMDC_2voU
SET 1
REPS 12
WEIGHT
TEMPO
REST

Toe touch regression

https://www.youtube.com/watch?v=eHJuO9cTI6c
SET 1
REPS 12
WEIGHT
TEMPO
REST

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Glute Bridge March

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

Drop to Base – 2 Leg – Box

https://www.youtube.com/watch?v=xfhmKAgXQFY
SET 3
REPS 3/3
WEIGHT 2kg
TEMPO
REST
2 kg v rukách dobrý dopad pozor na kolená (3 pravá 3 ľavá)

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 3
REPS 10s
WEIGHT
TEMPO
REST
pozor na kolená

Drop Jump

https://www.youtube.com/watch?v=LrZuW-sJPBo
SET 3
REPS 3/3
WEIGHT
TEMPO
REST 90s
3 krát cez pravú nohu a 3 krát cez ľavú nohu (pozor na kolená aby pri odraze nepadali dnu) stačí ta menšia výška boxu alebo steper!

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 2
REPS 5
WEIGHT
TEMPO
REST 60s