A to Z Exercise – Fase 2

By: Fendy Nugroho,Ftr., M. Fis

 CORE
EXERCISE
Bridging/ one
leg bridge
VIDEO
 CORE EXERCISE
VIDEO
Plank/ Side Plank

VIDEO
Calf Raise

Single/ Double
Concentric/ Eccentric

3 sets of 10 reps
 Wall Squad
double or single leg

Dengan/ tanpa beban

(teraband/ ball), disesuaikan
kebutuhan/ bentuk
peningkatan

Hold of 5 second, rest of 10 seconds, the day in sets of 10 reps

 Leg Press
double/ single

Gerakan pada mid range

 Leg Curl
double/ single

Strengthening Hamstring
 Go-Blade Squat
Eccentric quadriceps

terjadi penguluran pada Tendon

Medicine ball

Box
Step Up

3 sets of 10 reps
 Lunges

- Lutut depan sbg

Axis (tdk boleh
melebihi ujung kaki)
- Lutut belakang tidak
boleh nempel lantai
Nordic Hamstring 3 sets of 10 reps

1 3

2 4
 Single Leg Balance
Peningkatan kesulitan dari stabil surface  unstable surface

Perhatikan: posisi pelvis sejajar, trunk control, knee control,

ankle control

30 second 3 reps
Romanian Dead Lift
(RDL)
1 2
TERIMA KASIH
Good alignment  good exercise