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Basic - Level 6
Week 1
1 rounds
Kembali
Wrist circle
10 reps (setiap sisi)
Elbow circle
Shoulder circle
Wrist push up
Dip (assisted)
RPE 6-7
Chin up (assisted)
2 rounds
Push up
Inverted row
Plank
Scapular pull up
Supine spinal stretch
1 min (setiap sisi)
Shoulder flexion
1 min
Shoulder extention
Session 4
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Session 5
Week 2
Session 6
Session 7
Session 8
Week 3
Session 9
Session 10
Session 11
Week 4
Session 12
Session 13
Session 14
Week 5
Session 15
Session 16
Session 17
Week 6
Session 18
Session 19
Session 20
Session 21
Session 22
Session 23
Session 24
Session 25
Session 26
Session 27
Session 28