Warm Up

1 rounds

Kembali

Knee circle

10 reps (setiap sisi)

Knee circle

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

Bulgarian split

RPE 6-7

Bulgarian split

RPE 6-7

Rest 2:05 minutes

Regular C

2 rounds

Single leg glute bridge

RPE 6-7

Single leg glute bridge

RPE 6-7

Rest 2:05 minutes

Regular D

2 rounds

Wall sit

RPE 6-7

Wall sit

RPE 6-7

Rest 2:05 minutes

Cool Down

1 rounds

Lunge stretch

1 min (setiap sisi)

Lunge stretch

1 min (setiap sisi)

Straddle stretch

1 min (tengah, kiri, kanan)

Straddle stretch

1 min (tengah, kiri, kanan)

Kneeling hamstring stretch

1 min (setiap sisi)

Kneeling hamstring stretch

1 min (setiap sisi)

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