Sisa Konečná

Pravidelne si rob svoj prevenčný protokol. Toto bude doplnok na mobilitu a CORE 3-4 x do týždňa, keď budeš preč.

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

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET 1
REPS 10/10
WEIGHT BW
TEMPO
REST

Split Squat Iso Hold KB

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

Quadruped single leg adductor stretch w/rotation

https://www.youtube.com/watch?v=elZ4IZG0bYY
SET 1
REPS 10/10
WEIGHT BW
TEMPO
REST

Belly breathing

https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET 1
REPS 10
WEIGHT
TEMPO
REST

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 2-3
REPS 10/10
WEIGHT BW
TEMPO
REST

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 2-3
REPS 8/8
WEIGHT BW
TEMPO
REST
Pozor na rotovanie panvy a prehnutie v chrbte!

Side Plank Knee to Elbow / Elbow / Knee

https://www.youtube.com/watch?v=ocN96nUh3QU
SET 2-3
REPS 12/12
WEIGHT BW
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 2-3
REPS 10/10
WEIGHT BW
TEMPO
REST 60s