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 8

Squat

RPE 8

Rest 2:05 minutes

Regular B

2 rounds

Split squat

RPE 8

Split squat

RPE 8

Rest 2:05 minutes

Regular C

3 rounds

Glute bridge

RPE 8

Glute bridge

RPE 8

Rest 2:05 minutes

Regular D

3 rounds

Calf raises

RPE 8

Calf raises

RPE 8

Rest 2:05 minutes

Cool Down

1 rounds

Seated forward fold

1 min

Seated forward fold

1 min

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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Session 26

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Session 28

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