Calf Massage

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

Hamstring Massage

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

Quadriceps Massage

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

Adductor Massage

https://www.youtube.com/watch?v=jp7cfvrxAWE
SET 1
REPS
WEIGHT
TEMPO
REST

Psoas Massage

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

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Quadruped single leg adductor stretch

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

Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 1
REPS 8/8
WEIGHT
TEMPO
REST

Squeez Ball
SET 3
REPS 10
WEIGHT
TEMPO
REST
10 sec tlacis 10 opakovani

Hip flexion iso
SET 3
REPS 30-45 sec
WEIGHT
TEMPO
REST
obidve strany

Side plank Iso abduction
SET 3
REPS 30 -45
WEIGHT
TEMPO
REST

Dead bug iso hold
SET 3
REPS 10/10
WEIGHT
TEMPO
REST
vystieras nohy nad podlozku

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Goblet squat

https://www.youtube.com/watch?v=Lkqu_yp5hU0
SET 3
REPS 8-10
WEIGHT
TEMPO
REST

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 3
REPS 8-10
WEIGHT
TEMPO
REST

RDL BB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=u3wq7P6iCVA
SET 3
REPS 8-10
WEIGHT
TEMPO
REST