Weiszova S.
mobility & core
Ankle dorsiflexion / half kneeling
https://www.youtube.com/watch?v=ZGJIczP1ayI
SET
2
REPS
10/10
WEIGHT
BW
TEMPO
REST
Low lunge flexor stretch
https://www.youtube.com/watch?v=BEEkdmdS5dY
SET
2
REPS
10/10
WEIGHT
BW
TEMPO
REST
Hamstring primers strech
https://www.youtube.com/watch?v=FVz6u0vmrhg
SET
2
REPS
10/10
WEIGHT
BW
TEMPO
REST
90/90 glute stretch
https://www.youtube.com/watch?v=XpNPe682Vb0
SET
2
REPS
10/10
WEIGHT
BW
TEMPO
REST
Quadruped single leg adductor stretch w/rotation
https://www.youtube.com/watch?v=elZ4IZG0bYY
SET
2
REPS
10/10
WEIGHT
BW
TEMPO
REST
T – spine rotation / quadruped
https://www.youtube.com/watch?v=BZxmuhZTkzM
SET
2
REPS
10/10
WEIGHT
BW
TEMPO
REST
ROLLOUT TRX KNEELING
https://www.youtube.com/watch?v=AqTJHpf1lW8
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
1010
REST
A1
Posterior Plank Mountain Climbers
https://www.youtube.com/watch?v=z_mj4MYFQLg
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
1010
REST
60''
A2
Pallof Press Lateral Walk Cabel
https://www.youtube.com/watch?v=8lLQjATH2OQ
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
1010
REST
B1
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
1010
REST
60''
B2