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Week 4  ⼁ Workout 3

WARM UP

PEMANASAN LOWER BACK

1 Set

PEMANASAN SELURUH KAKI

1 Set

PEMANASAN BAHU

1 Set

WORKOUT MOVEMENT

NEGATIVE KNEELING PUSHUP

3 Set, 6-8 Reps, 60 Detik Rest

RESISTANCE BAND BICEP CURL

3 Set, 15 Reps, 60 Detik Rest

HOLLOW HOLD

2 Set, Lakuin Selama 20-40 Detik , 60 Detik Rest

BODYWEIGHT BRIDGE

2 Set, Lakuin 15-20 Reps , 60 Detik Rest

RESISTANCE BAND HAMSTRING CURL

2 Set, 15 Reps, 60 Detik Rest

CALF RAISE

2 Set, 15-20 Reps, 60 Detik Rest

COOLING DOWN (opsional)

FULL BODY COOLING DOWN

1 Set 

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