Peťa 3.9.2024

Psoas Massage

https://www.youtube.com/watch?v=J6bdb0bSW2g
SET 1
REPS 30s/30s
WEIGHT
TEMPO
REST

Quadriceps w/ butt kick Massage

https://www.youtube.com/watch?v=vP_o3K27Y78
SET 1
REPS 30s/30s
WEIGHT
TEMPO
REST

Straight Leg Lowering + KB Hold

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

Pallof Press Lateral Walk

https://www.youtube.com/watch?v=8lLQjATH2OQ
SET 3
REPS červený band 5x3kroky jedna strana potom druhá
WEIGHT
TEMPO
REST

Side plank w/ H ROW

https://www.youtube.com/watch?v=K1GWnZ-RDPw
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Ankle stability

https://youtu.be/jd8YGBCXkrY?t=373
SET 2
REPS 10/10
WEIGHT
TEMPO
REST

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 4
REPS 8/8
WEIGHT čistá tyč poprípade 5kg na strany
TEMPO
REST

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 4
REPS 8/8
WEIGHT 8-10kg
TEMPO
REST

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 4
REPS 15krokov jedna strana 15 krokov druhá strana
WEIGHT čierny band
TEMPO
REST

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 4
REPS 8/8
WEIGHT
TEMPO pri spúšťaní skús na 4 sekundy potom polož zadok a potiahni naspäť volne!
REST

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 4
REPS 10/10
WEIGHT 10kg DB
TEMPO
REST

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 4
REPS 10/10
WEIGHT
TEMPO
REST