Simonka Vaculová

Straight Leg Lowering + KB Hold

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

Pallof Press 1/2 Kneeling

https://www.youtube.com/watch?v=7S7o1eTYmsM
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Side plank w/ lower leg hip flex

https://www.youtube.com/watch?v=7miuRGdgJmA
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Ankle Jumps 2-LEG

https://www.youtube.com/watch?v=Yrbq2ytO78s
SET 4
REPS 15s
WEIGHT
TEMPO
REST

ISO Plank / knees + hands

https://www.youtube.com/watch?v=Sf93BOo35-E
SET 4
REPS 45s
WEIGHT
TEMPO
REST

Counter Movement Jump 2-LEG

https://www.youtube.com/watch?v=09yR5a4u-6A
SET 3
REPS 5
WEIGHT
TEMPO
REST 1min pauza

BULGARIAN SPLIT SQUAT DB

https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET 3
REPS 8/8
WEIGHT 10kg
TEMPO 312
REST

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 3
REPS 8/8
WEIGHT 10kg
TEMPO 312
REST

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 3
REPS 10/10
WEIGHT 10kg
TEMPO 312
REST

Copenhagen adduction

https://www.youtube.com/watch?v=KZMIND6LvRY
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

TIBIALIS ANTERIOR WD

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

NORDIC HAMSTRING

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