15 min, 3×/semaine
15 min, 3×/semaine.
15 min, 3×/semaine.
Execution
- Terminal Knee Extension (TKE) avec bande : 15/côté
- Petersen step-up (mini step, accent VMO) : 12/côté
- Single-leg RDL : 10/côté
- Clamshell : 15/côté
- Wall sit isométrique : 3×30 sec
- Étirement quadriceps : 30 sec/côté
- Étirement ischio : 30 sec/côté
- Foam roll IT band : 60 sec/côté
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.
Diagrams and illustrations
Targeted muscles — 15 min, 3×/semaine
muscles ciblés