Warm Up

1 rounds

Kembali

Knee circles

10 reps (setiap sisi)

Knee circles

10 reps (setiap sisi)

Ankle circle

10 reps (setiap sisi)

Ankle circle

10 reps (setiap sisi)

Squat external rotation

5 reps (setiap sisi)

Squat external rotation

5 reps (setiap sisi)

Rest 1:05 minutes

Regular A

1 rounds

Squat

RPE 9-10

Squat

RPE 9-10

Rest 2:05 minutes

Regular B

3 rounds

Wall sit

RPE 9-10

Wall sit

RPE 9-10

Rest 2:05 minutes

Regular C

3 rounds

Glute bridge

RPE 9-10

Glute bridge

RPE 9-10

Rest 2:05 minutes

Regular D

3 rounds

Calf raises

RPE 9-10

Calf raises

RPE 9-10

Rest 2:05 minutes

Cool Down

1 rounds

Seated forward fold

1 min

Seated forward fold

1 min

Lunges stretch

1 min (kanan & kiri)

Lunges stretch

1 min (kanan & kiri)

Straddle stretch

1 min (tengah, kanan, kiri)

Straddle stretch

1 min (tengah, kanan, kiri)

Next Workout

Session 23

Week 5

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Session 24

Week 5

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Session 25

Week 5

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Session 26

Week 6

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Session 27

Week 6

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Session 28

Week 6

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Session 23

Week 5

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Session 24

Week 5

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Session 25

Week 5

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Session 26

Week 6

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Session 27

Week 6

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Session 28

Week 6

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