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Saška č. 1
Upper back Massage
https://www.youtube.com/watch?v=ehFeVTYm3Jo
SET
1
REPS
30s
WEIGHT
TEMPO
REST
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
Active 90/90 hamsting strech
https://www.youtube.com/watch?v=Yidjnq6UJvc
SET
1
REPS
10/10
WEIGHT
TEMPO
REST
60s
90/90 glute stretch
https://www.youtube.com/watch?v=XpNPe682Vb0
SET
1
REPS
10/10
WEIGHT
TEMPO
REST
60s
Quadruped single leg adductor stretch w/rotation
https://www.youtube.com/watch?v=elZ4IZG0bYY
SET
1
REPS
10/10
WEIGHT
TEMPO
REST
60s
Dead Bug
https://www.youtube.com/watch?v=VvCU_jcxTPg
SET
3
REPS
8/8
WEIGHT
BW
TEMPO
REST
90s
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
10/10 (rotácie bez činky)
WEIGHT
TEMPO
REST
90s
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
Pallof Press
https://www.youtube.com/watch?v=RS9F6NX-sW4
SET
3
REPS
10/10 (od hrudnej kosti stále priamo ruky sa ani nepohnú)
WEIGHT
TEMPO
REST
90s
Belly breathing
https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET
3
REPS
10 (nádychov a výdychov do brucha bez pohnutia hrudnej časti)
WEIGHT
TEMPO
REST
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