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Kontakt
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
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