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

Test A

1 rounds

Push up

RPE 10

Push up

RPE 10

Rest 4:05 minutes

Test B

1 rounds

Chin up hold (isometric)

RPE 10

Chin up hold (isometric)

RPE 10

Rest 4:05 minutes

Test C

1 rounds

Single leg wall sit

RPE 10 (kanan & kiri)

Single leg wall sit

RPE 10 (kanan & kiri)

Rest 4:05 minutes

Test D

1 rounds

Chin up (assisted

RPE 10

Chin up (assisted

RPE 10

Rest 4:05 minutes

Cool Down

1 rounds

Forward fold standing

1 min

Forward fold standing

1 min

Shoulder flexion

1 min

Shoulder flexion

1 min

Shoulder extention

1 min

Shoulder extention

1 min

Next Workout

Session 19

Week 6

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Week 6

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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 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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