NADIR LB

Lower Body + Knee Stability

ANKLE CARs / Seated

https://www.youtube.com/watch?v=wexIY6uuKGM
SET 3
REPS 6/6
WEIGHT BW
TEMPO Slow
REST NO

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 3
REPS 6/6
WEIGHT BW
TEMPO Slow
REST 30sec

1-Leg Box Squat DB

https://www.youtube.com/watch?v=qNI4Np7dOBM
SET 3
REPS 8/8
WEIGHT 14kg
TEMPO 1010
REST 30sec

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 3
REPS 10
WEIGHT BW
TEMPO 1010
REST 90sec

RDL CONTRA 1-ARM / 1-LEG

https://www.youtube.com/watch?v=qUuh9OmpiHk
SET 3
REPS 8/8
WEIGHT 24kg
TEMPO 1010
REST 60sec

1-Leg Ankle iso push

https://www.youtube.com/watch?v=P2_j3BKlIi0
SET 3
REPS 5/5sec
WEIGHT ISO
TEMPO HOLD
REST 90sec

Lateral Lunge GOBLET DB

https://www.youtube.com/watch?v=zNPesWuMB7o
SET 3
REPS 8/8
WEIGHT 20kg
TEMPO 1010
REST 60sec

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 3
REPS 10/10
WEIGHT MiniBand
TEMPO 1010
REST 90sec

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 5/5
WEIGHT BW
TEMPO 1010
REST 60sec

ADD Long Copenhagen Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 10/10sec
WEIGHT BW
TEMPO HOLD
REST 90sec