Miška Martišková

Calf Massage

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

Feet – Massage ball

https://www.youtube.com/watch?v=-7C8VUKHPCM
SET 1
REPS 30s/30s
WEIGHT
TEMPO
REST

Calf flexion/extension – Massage ball

https://www.youtube.com/watch?v=Ueu54_T35jU
SET 1
REPS 30/30s
WEIGHT
TEMPO
REST

ANKLE CARs / Seated

https://www.youtube.com/watch?v=wexIY6uuKGM
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

ANKLE Inv/Eversion /Seated

https://www.youtube.com/watch?v=Xi5Ka85TCbI
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Ankle dorsiflexion / standing

https://www.youtube.com/watch?v=NV-QTUtVp1s
SET 1
REPS 10s/10s
WEIGHT
TEMPO
REST

Ankle dorsiflexion + INCLINE / standing

https://www.youtube.com/watch?v=w5CPd5xcSyQ
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Ankle stability

https://youtu.be/jd8YGBCXkrY?t=373
SET 2
REPS 10/10
WEIGHT
TEMPO balančný vankuš (nestabilna podložka) robíš pohyb smerom hore a dole (lastovička čo sme robili)
REST

TIBIALIS ANTERIOR WD

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

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 2
REPS 8/8
WEIGHT BW
TEMPO pomalé spúšťanie na 3 sekundy
REST