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Після бігу
Post-Run Recovery
Peroneus protocol + calf release + hamstring decompress.
Completed
— / 3
Duration
~10 min
Calf & Peroneus·3 min
Коліном до стіни
Knee to Wall (Ankle Dorsiflexion)
Ankle DorsiflexionGastrocnemiusSoleus
Sets: 3 × 10 reps each foot
Calf & Peroneus·3 min
Стретч калфа в собаці-вниз
Downward Dog Calf Stretch
GastrocnemiusSoleusAchilles
Sets: 3 × 10 'pedaling' reps
Hip & Glute·4 min
Поза голуба
Pigeon Pose
Glute MaxPiriformisHip External Rotation
Sets: 2 × 60 sec each side