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

10 reps (setiap sisi)

Squat external rotation

10 reps (setiap sisi)

Regular A

1 rounds

Squat

RPE 6-7

Squat

RPE 6-7

Rest 2:05 minutes

Regular B

2 rounds

Wall sit

RPE 6-7

Wall sit

RPE 6-7

Rest 2:05 minutes

Regular C

2 rounds

Glute bridge

RPE 6-7

Glute bridge

RPE 6-7

Rest 2:05 minutes

Regular D

2 rounds

Calf raises

RPE 6-7

Calf raises

RPE 6-7

Rest 2:05 minutes

Cool Down

1 rounds

Kneeling hamstring stretch

1 min (kanan & kiri)

Kneeling hamstring stretch

1 min (kanan & kiri)

Lunge stretch

1 min (kanan & kiri)

Lunge stretch

1 min (kanan & kiri)

Straddle stretch

1 min (tengah, kiri, kanan)

Straddle stretch

1 min (tengah, kiri, kanan)

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