Senaman

Mula Senaman

16 m

Barbell +

Hamstring +

Cross Training: 21-15-9 #2

Warmup

Circuit #1 - 21s

Circuit #2 - 15s

Circuit #3 - 9s

Stretching

Warmup

Lateral Hip Opener

20 sMasaTiada peralatan

Leg Swing

Right side

20 sMasaTiada peralatan

Leg Swing

Left side

20 sMasaTiada peralatan

Squat

20 sMasaTiada peralatan

Wrist Circle

Right side

20 sMasaTiada peralatan

Wrist Circle

Left side

20 sMasaTiada peralatan

Arm Circle

Forward

20 sMasaTiada peralatan

Arm Circle

Backward

20 sMasaTiada peralatan

Front Shoulder Flexion

20 sMasaTiada peralatan

Barbell Deadlift

4Ulangan45 lbs

Bent Over Barbell Row

4UlanganTiada peralatan

Hanging Flutter Kick

4UlanganTiada peralatan

Tambah Senaman

Kongsi

Mula Latihan