Day : Tuesday

SRIWIJAYA SOFTBALL CLUB Date :

COLLECTIVE DAILY LOG Time :

10-20 min warm up 10-15 sec 10-15 sec 10-15 sec 1-2 min 30-45 sec 30-45 sec 30-45 sec 5-10 min 45-60 sec 45-60 sec

EXERCISES Calf Raise Alter Lunge Side Lunge Squat Crunch Pend/Twist Plank Plank - Twist Push Ups Pull Ups Chair Dips
Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps
R L B R L R L R L B Nm BC R L Nm W Nr Nm Inv Bent Leg
No Nama 8 8 10 8 8 8 8 8 8 15 10 10 8 each side 30 sec 10 10 10 8 6 6 6 10

1 AT Sularama
2 Mandela KP
3 A Dalfin T
4 A Gusti
5 Agus E
6 M Aldy
7 M Junaidi A
8 M Ridho A
9 Reza AA
10 Rizki K
11 RS Prabowo
12 Ade S
13 M Rizky A
14 Emil MI
15 R Martico
16 A Fachri D
17 A Charlanda L
18 Rene AI
19 Rinaldi R
 Day : Thursday
SRIWIJAYA SOFTBALL CLUB Date :
COLLECTIVE DAILY LOG Time :

20 min warm up 10-15 sec 10-15 sec 10-15 sec 1-2 min 30-45 sec 30-45 sec 30-45 sec 30-45 5-10 min 45-60 sec 45-60 sec 45-60 sec 15-30m

EXERCISES Calf Raise Chair Step Lunge-Twst Skater Chair Bridge Leg Raise Superman 1 Leg D Lift Side Plank Push Ups Hand Walk Chair Dips Wrist Curl
Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps Set/Reps
R L B R L R L R L Back up R L R L Nm W Nr DW Dog Straight Leg Up Dn
No Nama 8 8 10 8 8 8 8 10-15 each 8 8 10-15 10-15 10 10 30s 30s 10 8 6 8-10 10-15 15 15

1 AT Sularama
2 Mandela KP
3 A Dalfin T
4 A Gusti
5 Agus E
6 M Aldy
7 M Junaidi A
8 M Ridho A
9 Reza AA
10 Rizki K
11 RS Prabowo
12 Ade S
13 M Rizky A
14 Emil MI
15 R Martico
16 A Fachri D
17 A Charlanda L
18 Rene AI
19 Rinaldi R