U13A_PŠC

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

Psoas Massage

https://www.youtube.com/watch?v=J6bdb0bSW2g
SET 1
REPS 30s
WEIGHT
TEMPO
REST

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 2
REPS 8/8
WEIGHT
TEMPO
REST 60s

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET 2
REPS 8/8
WEIGHT
TEMPO
REST 60s

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 2
REPS 8/8
WEIGHT
TEMPO
REST

Quadruped single leg adductor stretch

https://www.youtube.com/watch?v=kdPAn9aMKFc
SET 2
REPS 8/8
WEIGHT
TEMPO
REST 60s

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 90s

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 90s

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 5
REPS 60s držíš v polohe o stenu
WEIGHT
TEMPO
REST 90s

HIP THRUST BW 1-LEG

https://www.youtube.com/watch?v=uDO6d_YSkVY
SET 5
REPS 10/10 jedna noha druhá noha
WEIGHT BW
TEMPO
REST 90s

SPLIT SQUAT BW

https://www.youtube.com/watch?v=LE-Ky1IsZ6w
SET 5
REPS 10/10 jedna aj druhá noha
WEIGHT
TEMPO
REST 90s

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 5
REPS 10/10 jedna aj druhá noha
WEIGHT
TEMPO
REST 90s