Protokol Osgood schlatter

Calf Massage

https://www.youtube.com/watch?v=I0_jwEkrQhI
SET 1
REPS
WEIGHT
TEMPO 1min
REST

Hamstring Massage

https://www.youtube.com/watch?v=VnCv-FVyW18
SET 1
REPS
WEIGHT
TEMPO 1min
REST

Quadriceps Massage

https://www.youtube.com/watch?v=P3sISTcI3uc
SET 1
REPS
WEIGHT
TEMPO 1min
REST

Adductor Massage

https://www.youtube.com/watch?v=jp7cfvrxAWE
SET 1
REPS
WEIGHT
TEMPO 1min
REST

90/90 glute stretch

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

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET 2
REPS 12/12
WEIGHT BW
TEMPO
REST

Low lunge flexor stretch

https://www.youtube.com/watch?v=BEEkdmdS5dY
SET 1
REPS 10/10
WEIGHT BW
TEMPO
REST
pod koleno si daj podlozku

ANKLE CARs / Seated

https://www.youtube.com/watch?v=wexIY6uuKGM
SET 2
REPS 10
WEIGHT
TEMPO
REST

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 2
REPS 10
WEIGHT
TEMPO
REST

ANKLE Plantar Flexion / Kneeling

https://www.youtube.com/watch?v=KZ6fOCZi3Is
SET 2
REPS 10
WEIGHT
TEMPO
REST

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
sleduj bolestivost , ak ta bude boliet viac ako 5/10 tak nerob

Clams Side Lying / no plank

https://www.youtube.com/watch?v=CiqvDV8pzRk
SET 3
REPS 12/12
WEIGHT
TEMPO
REST
expander na kolena (mini band)

Standing hip flexion hold

https://www.youtube.com/watch?v=FLa8c6uCB6k
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 8
REPS
WEIGHT
TEMPO
REST
40 sekund držíš 30 sec pauza

BW SQUAT HOME

https://www.youtube.com/watch?v=rMvwVtlqjTE&t=1s
SET 3
REPS 10
WEIGHT BW
TEMPO
REST
ides 3 sekundy dole 10 sekund podržíš a 3 sekundy ides hore nechod nizsie ako 90 stupňov v kolennom klbe

HIP THRUST BW / 2-LEG / HOME

https://www.youtube.com/watch?v=AXTq5iWhqUY
SET 3
REPS 15
WEIGHT
TEMPO
REST

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
Skusis a ak bude velmi narocne pokracujes s dvomi nohami, davaj pozor na stabilitu kolena ,napriamenie chrbtice,hlava v predlzeni trupu, ako na videu :)

SPLIT SQUAT BW

https://www.youtube.com/watch?v=LE-Ky1IsZ6w
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST
3 sekundy ides dole 2 sekundy podržíš a 3 sekundy ideš hore

BRIDGE TO LOWER VS 2-LEG

https://www.youtube.com/watch?v=ZR5UBHa4j-8
SET 3
REPS 15
WEIGHT
TEMPO
REST

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET 4
REPS
WEIGHT
TEMPO
REST
silnejsia intenzita 5 minut 2minuty pomaly 4 serie