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

SET 1

REPS 10/10

WEIGHT BW

TEMPO

REST

Active 90/90 hamsting strech

SET 1

REPS 10/10

WEIGHT BW

TEMPO

REST

Ankle dorsiflexion / half kneeling

SET 1

REPS 10/10

WEIGHT BW

TEMPO

REST

Hip flexor stretch

SET 3

REPS 10/10

WEIGHT BW

TEMPO

REST

Quadruped single leg adductor stretch w/rotation

SET 1

REPS 10/10

WEIGHT BW

TEMPO

REST

Belly breathing

SET 1

REPS 10

WEIGHT

TEMPO

REST

Dead Bug 1-LEG Fixed

SET 2-3

REPS 10/10

WEIGHT BW

TEMPO

REST

PLANK ARM RAISE

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

SET 2-3

REPS 12/12

WEIGHT BW

TEMPO

REST

Glute Bridge March

SET 2-3

REPS 10/10

WEIGHT BW

TEMPO

REST 60s