Quadriceps Massage
https://www.youtube.com/watch?v=P3sISTcI3uc
SET
1
REPS
30"
WEIGHT
bw
TEMPO
REST
Calf Massage
https://www.youtube.com/watch?v=I0_jwEkrQhI
SET
1
REPS
30"
WEIGHT
bw
TEMPO
REST
Hamstring Massage
https://www.youtube.com/watch?v=VnCv-FVyW18
SET
1
REPS
30"
WEIGHT
bw
TEMPO
REST
Glute Massage
https://www.youtube.com/watch?v=zhUYq5R60Rk
SET
1
REPS
30"
WEIGHT
bw
TEMPO
REST
Adductor Massage
https://www.youtube.com/watch?v=jp7cfvrxAWE
SET
1
REPS
30"
WEIGHT
bw
TEMPO
REST
Hamstring primers strech
https://www.youtube.com/watch?v=FVz6u0vmrhg
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
bw
TEMPO
REST
Ankle dorsiflexion / half kneeling
https://www.youtube.com/watch?v=ZGJIczP1ayI
SET
1
REPS
10/10
WEIGHT
TEMPO
REST
1-LEG RDL w/ hip rotation
https://www.youtube.com/watch?v=LxPhlfDnXu8
SET
1
REPS
10/10
WEIGHT
TEMPO
REST
Hip Flexor Stretch BP
https://www.youtube.com/watch?v=0IXhPTozUr8
SET
1
REPS
10/10
WEIGHT
bw
TEMPO
REST
Dead Bug
https://www.youtube.com/watch?v=VvCU_jcxTPg
SET
1-3
REPS
10
WEIGHT
BW
TEMPO
2020
REST
Side Plank Iso Hold /Elbow / Knee
https://www.youtube.com/watch?v=O_eHC8kdEaE
SET
1-3
REPS
15"/20"/25"
WEIGHT
bw
TEMPO
REST
Bird dog
https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET
1-3
REPS
8/8
WEIGHT
BW
TEMPO
REST
BENCH SQUAT 1-LEG / 1-DB
https://www.youtube.com/watch?v=Ir8ORziq5F4
SET
3
REPS
12-15
WEIGHT
BW
TEMPO
4020
REST
A1
HAM CURL SB 1-LEG
https://www.youtube.com/watch?v=oR4vPRi8k14
SET
3
REPS
12-15
WEIGHT
BW
TEMPO
4020
REST
A2
TIBIALIS ANTERIOR WD
https://www.youtube.com/watch?v=OPEuhclsTUQ
SET
3
REPS
12-15
WEIGHT
BW
TEMPO
2020
REST
A3
Copenhagen adduction
https://www.youtube.com/watch?v=KZMIND6LvRY
SET
3
REPS
15"/20"/25"
WEIGHT
BW
TEMPO
ISO
REST
B1
Side walk abduction
https://www.youtube.com/watch?v=L9FzqnlmjCE
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
B2
CALF RAISE 1-ARM / 1-LEG DB
https://www.youtube.com/watch?v=KcTEGifMTDY
SET
3
REPS
12-15
WEIGHT
BW
TEMPO
4020
REST
B3