Martin Kovár IZO

Dead Bug 1-LEG Fixed

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

Glute bridge straight leg lift w/foam roller squeeze

https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

SIDE PLANK REG. w/ ABDUCTION

https://www.youtube.com/watch?v=QQ6p7lMM0l8
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
môžes si okolo kolien dať ĺahký miniband)

1-Leg Wall Squat ISO

https://www.youtube.com/watch?v=jgvcVGBi5sQ
SET 3
REPS 30s/30s
WEIGHT BW
TEMPO
REST 60s
1-2 týždeň : ideš IZ: 30s z vlastnou hmotnosťou

BW Nordic Hamstring ISO Hold

https://www.youtube.com/watch?v=HXEZV6a79kI
SET 3
REPS 30s
WEIGHT
TEMPO
REST 60s
1-2 týždeň: ideš bez závažia

1L Soleus ISO Split Squat

https://www.youtube.com/watch?v=l8ZoVASxPGo
SET 3
REPS 30/30s
WEIGHT BW
TEMPO
REST 60s
1-2 týždeň bez hmotnosti pridanej

Leg Abduction ISO WD

https://www.youtube.com/watch?v=1Z8-xOe7KCE
SET 3
REPS 30s/30s
WEIGHT BW
TEMPO
REST

ADDUCTOR Squeeze SB / Standing

https://www.youtube.com/watch?v=UoDPIPWJAU4
SET 3
REPS 30s
WEIGHT
TEMPO
REST
môžeš toto robiť aj v ľahu na chrbte

1-Leg Calf ISO push WD

https://www.youtube.com/watch?v=dVCBoZr4UAE
SET 3
REPS 3x10s
WEIGHT
TEMPO
REST
tlačíš do steny 3xpo 10s a potom meníš nohu v jednej sérii