Senaman
40 m
Treadmill +
Quadriceps +
Warmup
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Lingkaran Lengan
Forward
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Lingkaran Lengan
Backward
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Lingkaran pergelangan tangan
Right side
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Lingkaran pergelangan tangan
Left side
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Lingkaran Siku
Right side
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Lingkaran Siku
Left side
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Tekan Atas Kepala (OHP)
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Rehat
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Tekan Atas Kepala (OHP)
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Rehat
Kongsi