Warm Up

1 rounds

Kembali

Wrist circle

10 reps (setiap sisi)

Wrist circle

10 reps (setiap sisi)

Elbow shoulder

10 reps (setiap sisi)

Elbow shoulder

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Squat external rotation

5 reps (setiap sisi)

Squat external rotation

5 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Band row

10 reps

Band row

10 reps

Band shoulder flexion

10 reps

Band shoulder flexion

10 reps

Superset A

1 rounds

Pull up (assisted)

RPE 6

Pull up (assisted)

RPE 6

Dip (assisted)

RPE 6

Dip (assisted)

RPE 6

Rest 2:05 minutes

Superset B

2 rounds

Scapular push up

RPE 6

Scapular push up

RPE 6

Scapular row

RPE 6

Scapular row

RPE 6

Rest 2:05 minutes

Regular C

2 rounds

Hollow body hold

RPE 6

Hollow body hold

RPE 6

Rest 1:23 minutes

Regular D

2 rounds

Squat

RPE 6

Squat

RPE 6

Rest 2:05 minutes

Cool Down

1 rounds

Straddle stretch

1 min (tengah, kiri, kanan)

Straddle stretch

1 min (tengah, kiri, kanan)

Lunge stretch

1 min (kanan & kiri)

Lunge stretch

1 min (kanan & kiri)

Scorpion rotation stretch

1 min (kanan & kiri)

Scorpion rotation stretch

1 min (kanan & kiri)

Next Workout

Session 18

Week 6

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Session 19

Week 6

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Session 20

Week 6

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Session 18

Week 4

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Session 19

Week 4

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Session 20

Week 4

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Session 21

Week 5

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Session 22

Week 5

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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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Session 18

Week 6

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Session 18

Week 4

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Session 19

Week 4

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Session 20

Week 4

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Session 21

Week 5

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Session 22

Week 5

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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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Session 18

Week 6

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