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)

Squat external rotation

10 reps (setiap sisi)

Squat external rotation

10 reps (setiap sisi)

Superset A

1 rounds

Dip (assisted)

RPE 6

Dip (assisted)

RPE 6

Chin up (assisted)

RPE 6

Chin up (assisted)

RPE 6

Rest 2:05 minutes

Superset B

2 rounds

Push up

RPE 6

Push up

RPE 6

Inverted row

RPE 6

Inverted row

RPE 6

Rest 2:05 minutes

Regular C

2 rounds

Single leg bridge

RPE 6

Single leg bridge

RPE 6

Rest 2:05 minutes

Regular D

2 rounds

Wall sit

RPE 6

Wall sit

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 (kenan & kiri)

Lunge stretch

1 min (kenan & kiri)

Scorpion stretch

1 min (kanan & kiri)

Scorpion 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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