Zuzana Hradiska - PROTOKOL

Masážny valec (modré) - 30 sekúnd každá partia Mobilita (zelené) - 8-10 opakovaní na obe strany Aktivácia (červené) - 2 série každé cvičenie

Calf Massage

https://www.youtube.com/watch?v=I0_jwEkrQhI
SET 1
REPS 30s
WEIGHT
TEMPO
REST

Hamstring Massage

https://www.youtube.com/watch?v=VnCv-FVyW18
SET 1
REPS 30s
WEIGHT
TEMPO
REST

Glute Massage

https://www.youtube.com/watch?v=zhUYq5R60Rk
SET 1
REPS 30s
WEIGHT
TEMPO
REST

Quadriceps Massage

https://www.youtube.com/watch?v=P3sISTcI3uc
SET 1
REPS 30s
WEIGHT
TEMPO
REST

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Quadruped single leg adductor stretch

https://www.youtube.com/watch?v=kdPAn9aMKFc
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Thoracic extensions / seated

https://www.youtube.com/watch?v=KH_7S8WZ8mk
SET 1
REPS 8
WEIGHT
TEMPO
REST

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 2
REPS 20 sekúnd
WEIGHT
TEMPO
REST

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 8/8
WEIGHT
TEMPO
REST

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 2
REPS 8/8
WEIGHT
TEMPO
REST