Šimon Wahlandt 2.2

Side Plank Knee to Elbow / Elbow / Str. Leg

https://www.youtube.com/watch?v=GlKwQCKAU9A
SET 2
REPS 10/10
WEIGHT BW
TEMPO
REST
A1
W1-2 10/10
W2-3 12/12

Glute bridge straight leg lift w/foam roller squeeze

https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET 2
REPS 10/10
WEIGHT BW
TEMPO
REST
A2
W1-2 10/10
W3-4 12/12

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 2
REPS 14
WEIGHT BW
TEMPO
REST 90
A3
W1-2 14
W3-4 16

Drop to Base – 1 Leg – Box

https://www.youtube.com/watch?v=cxDwyujE2zA
SET 3
REPS 4/4
WEIGHT BW
TEMPO
REST
Dopadneš a stabilne držíš v dopadovej pozícii 1-2 sek.
B1
W1 3x4/4
W2 3x5/5
W3 3x4/4 (2kg jednoručky v rukách)
W4 3x5/5 (2kg jednoručky v rukách)

NCM V JUMP

https://www.youtube.com/watch?v=T9VuEwYzKmY
SET
REPS
WEIGHT
TEMPO
REST

NORDIC HAMSTRING

https://www.youtube.com/watch?v=nCBgrj-uaQA
SET
REPS
WEIGHT
TEMPO
REST

Hip flexor raise

https://www.youtube.com/watch?v=khHYQotl2wk
SET
REPS
WEIGHT
TEMPO
REST

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET
REPS
WEIGHT
TEMPO
REST

1L Soleus ISO WD

https://www.youtube.com/watch?v=4QgNbwzccLc
SET
REPS
WEIGHT
TEMPO
REST