SUB MIKRO TAHAP PEMBENARAN GERAK

COACH : ASEP SAEPUDIN

BULAN KE : PERTAMA

SESI WEEK 1 WEEK 2 WEEK 3 WEEK 4

MOBILITY FLEXIBILITY KOORDINASI MOBILITY
NOVEMBER STRENGTH STRENGTH STABILITY STRENGTH
ENDURANCE STABILITY ENDURANCE ENDURANCE
mobility
stability
flexibility
strength
endurance
speed
koordinasi
 PROGRAM LATIHAN TAXFORD OKTOBER - NOVEMBER 2022
TAHAP : PEMBENARAN GERAK/ ANATOMICAL ADAPTATION
COACH ON DUTY : ASEP SAEPUDIN
TEAM : HIGH

TR. SESSION PROGRAM LATIHAN CATATAN

Warming Up
Cardio 7 min
kamis, 27 Oktober

Stretching dinamis
INTI VOLUME
1. Inchworm 8x
2. Trx squat
2022

3. leg raises
4. upright rows
5. rusian twist per item 25" rest per
set 30" rest per set 1'
6. kettle bell swing
7. elbow plank
8. high plank

9. boxing 60" x 3

cooling down : Paring PNF 15'

TAHAP : PEMBENARAN GERAK/ ANATOMICAL ADAPTATION

COACH ON DUTY : ASEP SAEPUDIN
TEAM : BOS

TR. SESSION PROGRAM LATIHAN CATATAN

Warming Up
Cardio 7 min
kamis, 27 Oktober

Stretching dinamis
INTI VOLUME
1. Inchworm
2. Trx squat
2022

3. leg raises
4. upright rows
5. rusian twist 10x reps x 3
6. kettle bell swing
7. elbow plank
8. high plank

9. boxing 60" x 3

cooling down : PNF

EMBER 2022

CATATAN

CATATAN
 PROGRAM LATIHAN TELKOM 20 OKTOBER 2022
TAHAP : PEMBENARAN GERAK/ ANATOMICAL ADAPTATION
COACH ON DUTY : ASEP SAEPUDIN
TEAM : HIGH

TR. SESSION PROGRAM LATIHAN CATATAN

Warming Up
kamis, 03 November

Cardio 7 min
Stretching dinamis
INTI VOLUME
1. side step leg stretch L/R 5x
2. shoulder pres
2022

3. hill taps
4. squat trx hold
5. v hold
6. front arm raises per item 25" rest per
set 30" rest per set 1'
7. oblique rows
8. high plank
9. elbow plank
10. bridge
cooling down : stretching

TAHAP : PEMBENARAN GERAK/ ANATOMICAL ADAPTATION

COACH ON DUTY : ASEP SAEPUDIN
TEAM : BOS

TR. SESSION PROGRAM LATIHAN CATATAN

Warming Up
kamis, 03 November

Cardio 7 min
Stretching dinamis
INTI VOLUME
1. side step leg stretch L/R 5x
2. shoulder pres
2022

8x reps
3. front arm raises
4. squat trx hold
5. v hold
6. hill taps
7. oblique rows per item 20" rest per
set 30" rest per set 1'
8. high plank
9. elbow plank
10. bridge
cooling down : PNF
2022

CATATAN

CATATAN
 PROGRAM LATIHAN TELKOM 20 OKTOBER 2022
TAHAP : PEMBENARAN GERAK/ ANATOMICAL ADAPTATION
COACH ON DUTY : ASEP SAEPUDIN
TEAM : HIGH

TR. SESSION PROGRAM LATIHAN CATATAN

Warming Up
kamis, 10 november

Cardio 7 min
Stretching dinamis
INTI VOLUME
1. running abc 15'
2. elbow plank
2022

3. high plank
4. jumping jack
5. mountain climbers per item 25" rest per
set 30" rest per set 1'
6. kettle bell swing
7. batling rope

8. boxing 60" x 3

cooling down : Paring PNF

TAHAP : PEMBENARAN GERAK/ ANATOMICAL ADAPTATION

COACH ON DUTY : ASEP SAEPUDIN
TEAM : BOS

TR. SESSION PROGRAM LATIHAN CATATAN

Warming Up
kamis , 10 november

Cardio 7 min
Stretching dinamis
INTI VOLUME
1.fundamental running 15'
2. elbow plank
2022

3. high plank per item 20" rest per

4. jumping jack set 30" rest per set 1'
5. mountain climbers
6. inchworm
7. leg extention 8x reps

8. boxing 60" x 3

cooling down : PNF

R 2022

CATATAN

CATATAN
 PROGRAM LATIHAN TELKOM 20 OKTOBER 2022
TAHAP : PEMBENARAN GERAK/ ANATOMICAL ADAPTATION
COACH ON DUTY : ASEP SAEPUDIN
TEAM : HIGH

TR. SESSION PROGRAM LATIHAN CATATAN

Warming Up
kamis, 17 november

Cardio 7 min
Stretching dinamis
INTI VOLUME
1. inchworm to hip twist
8x
2. shoulder rotation
2022

3. trx squat
4. fluters kick
5. upright rows
6. kettle bell swing per item 30" rest per
7. lunges r set 30" rest per set 1'
8. lunges l
9. elbow plank
10. batling rope
cooling down : Paring PNF

TAHAP : PEMBENARAN GERAK/ ANATOMICAL ADAPTATION

COACH ON DUTY : ASEP SAEPUDIN
TEAM : BOS

TR. SESSION PROGRAM LATIHAN CATATAN

Warming Up
Cardio 7 min
kams, 17 november

Stretching dinamis
INTI VOLUME
1. inchworm to hip twist
8x
2. shoulder rotation
2022

3. trx squat
4. leg raises
5. upright rows
6. kettle bell swing per item 25" rest per
7. rusian twist set 30" rest per set 1'
8. high plank
9. elbow plank
10. batling rope
cooling down : PNF
R 2022

CATATAN

CATATAN