Warm Up

1 rounds

Kembali

Wrist circle

10 reps (setiap sisi)

Wrist circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Elbow circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Shoulder circle

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Wrist push up

10 reps (setiap sisi)

Superset A

1 rounds

Pull up (assisted)

RPE 8-9

Pull up (assisted)

RPE 8-9

Dip (assisted)

RPE 8-9

Dip (assisted)

RPE 8-9

Rest 2:05 minutes

Superset B

3 rounds

Inverted row

RPE 8-9

Inverted row

RPE 8-9

Push up

RPE 8-9

Push up

RPE 8-9

Rest 2:05 minutes

Superset C

2 rounds

Hollow body hold

RPE 8-9

Hollow body hold

RPE 8-9

Superman hold

RPE 8-9

Superman hold

RPE 8-9

Rest 2:05 minutes

Cool Down

1 rounds

Supine supinal stretch

1 min (kanan & kiri)

Supine supinal stretch

1 min (kanan & kiri)

Shoulder flexion

1 min

Shoulder flexion

1 min

Shoulder extention

1 min

Shoulder extention

1 min

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Week 6

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Week 6

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Week 4

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Week 4

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Week 5

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Week 6

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Week 6

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Week 6

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Week 6

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