Hamstring

UTOROK STVRTOK PROTOKOL STREDA BEH S VYSOKOU INTENZITOU 20m(6)40m(4)60m(2)

1-LEG RDL w/ hip rotation

https://www.youtube.com/watch?v=LxPhlfDnXu8
SET 1
REPS 10/10
WEIGHT BW
TEMPO
REST

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 2
REPS 12/12
WEIGHT BW
TEMPO
REST

Split Squat Iso Hold KB

https://www.youtube.com/watch?v=fAcDcqtyLBU
SET 2
REPS 10/10
WEIGHT BW
TEMPO
REST

Ankle dorsiflexion / half kneeling

https://www.youtube.com/watch?v=ZGJIczP1ayI
SET
REPS
WEIGHT
TEMPO
REST

ANKLE Plantar Flexion / Kneeling

https://www.youtube.com/watch?v=KZ6fOCZi3Is
SET
REPS
WEIGHT
TEMPO
REST

Hamstring primers strech

https://www.youtube.com/watch?v=FVz6u0vmrhg
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST

Extender ASKLING

https://youtu.be/D6bGLfCk4QU?t=69
SET 4
REPS 10/10
WEIGHT BW
TEMPO
REST

Diver stand ASKLING

https://youtu.be/D6bGLfCk4QU?t=98
SET 2
REPS 10/10
WEIGHT BW
TEMPO
REST

Glider ASKLING

https://youtu.be/D6bGLfCk4QU?t=136
SET 2
REPS 6/6
WEIGHT BW
TEMPO
REST

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 3
REPS 10/10
WEIGHT BW
TEMPO
REST

GLUTE HAM RAISE

https://www.youtube.com/watch?v=Nna5pnbWdiM
SET 3
REPS 10
WEIGHT BW
TEMPO
REST

RDL BW 1-LEG

https://www.youtube.com/watch?v=7f2xei43xPw
SET 3
REPS 8-10
WEIGHT
TEMPO
REST