Dynamic warm-up

Lunge ISO Hold

2 x 0:30

Foam roller hamstring sl bridge

2 x 0:30

HIP Lock with med ball

2 x 10

Pogo Jump

2 x 20

Low split squat jumps

2 x 12

Skip Bounding

2 x 15

Fals step SL Broad Jump

2 x 6

Bounding

2 x 15

Accelerate to Decelerate

3 x 7

Accelerate to Decelerate to Reaccelerate

3 x 7

1 Arm Sprint

4 x 20

No Arm Sprint

2 x 20

S Curve Sprint

2 x 1 @ 30

Joga Drill

1 x 5

Hip mobility circle

1 x 10

Toe stretch in depth squat

1 x 20

Loaded Ankle CARs

2 x 10

Calf raises (BW)

2 x 20

Tibia raises

2 x 20

Shoulder tap in bear

2 x 10

Hip abduction in side plank

2 x 10

SL Deadlift with power band on ankle

3 x 10

SL Foam roller wall squat (BW)

3 x 6

Hamstring Curl on Slides

3 x 12

Copenhagen plank ecc

3 x 4

Inverted Row

Push-Up

Glute rolling (ball)

1 x 3:00

Laying T-spine mobility (straight leg)

1 x 10

Scorpion stretch

1 x 10

Active hamstring stretch in split stance

1 x 20

Couch Stretch (Hip Flexors)

1 x 1:00

HIP airplane.

1 x 10

90/90 flow

1 x 10

Standing HIP CARs

1 x 10

SL ISO Stand

2 x 1:00

Side rolling in dead bug position

2 x 10

S.L. Glute bridge + leg side abduction

2 x 8

Dynamic warm-up

1 x 10

Hip hinge in split position

2 x 10

Hip abduction in side plank

2 x 10

Hamstring bridge march

2 x 10

HIP Lock with med ball

2 x 10

S.L. Extensive PLYO forward-backward (over the line)

2 x 12

S.L. Extensive PLYO side to side (over the line)

2 x 12

B-Skip

2 x 20

Bounding

2 x 20

4x6min @90%MAS lub 92%HRmax przerwa:3 min trucht (możesz wykonać przez ten czas prowadzenie piłki i/lub zabawę z nią ale musi być w ruchu)

Animal flow

1 x 1 @ 20

Split squat iso hold

2 x 0:30

Foam roller hamstring sl bridge

2 x 0:30

Hip shift bridge with foam roller

2 x 20

Hip hinge in split position ISO Hold

2 x 10

Hip hinge in split position

2 x 10

Wall drill open step (hip extension)

2 x 6

S.L. Extensive board hops (forward)

2 x 10

S.L. Extensive lateral board hops (outside leg)

2 x 10

S.L. Extensive lateral hops (inside leg)

2 x 20

S.L. Broad jump (SL landing)

2 x 5

S.L. Lateral broad jump (from 1 leg to 1 leg)

2 x 10

Drop jump to broad jump

2 x 5

Copenhagen plank (short) iso

3 x 0:30

Razor good morning

3 x 5

Leg Raise

3 x 10

PSOAS Bench Plank (on knee)

3 x 10