90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 10/10
WEIGHT BW
TEMPO
REST

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 1
REPS 10/10
WEIGHT BW
TEMPO
REST

Quadruped single leg adductor stretch

https://www.youtube.com/watch?v=kdPAn9aMKFc
SET 1
REPS 10/10
WEIGHT BW
TEMPO
REST

Prone hip internal rotation

https://www.youtube.com/watch?v=2AIqWiSNCDQ
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 5
REPS
WEIGHT 30sec
TEMPO izo
REST 30sec
bez pohybu dolnej koncatiny, tlacis najprv do jednej nohy 30 sec potom druha 30 sec

Hip flexor lift wall press / Half kneeling

https://www.youtube.com/watch?v=c4QXWJ4Opq4
SET 5
REPS 8/8
WEIGHT 8x3sec
TEMPO
REST 30sec
3 sec hold

Hip flexor w/2in lift hold

https://www.youtube.com/watch?v=rHwNkh5wmI0
SET 5
REPS
WEIGHT 20sec
TEMPO
REST 40sec
IZ 20 sec IO 40 sec

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 5
REPS
WEIGHT 40sec
TEMPO izo
REST 20sec
Na špičky , kolena smeruju von , zadok taham dozadu, hrudnik rovnomerne so zemou

RDL BB 2-ARM / 1-LEG

https://www.youtube.com/watch?v=7rj2DExdpK4
SET 5
REPS
WEIGHT 30sec
TEMPO izo
REST 30sec

SPLIT SQUAT ISO 3-POS DB

https://www.youtube.com/watch?v=hiDHA5naqVA
SET 5
REPS
WEIGHT 3x10sec
TEMPO izo
REST 30sec
10 sec kazda pozicia