Professional Documents
Culture Documents
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page 01
VIDEO
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page 02
OTOT DAN
LATIHAN
• QUADRICEPS
a. Leg Press
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OTOT DAN
LATIHAN
• QUADRICEPS
b. Leg Extension
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OTOT DAN
LATIHAN
• QUADRICEPS
c. Dumbell Squat
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OTOT DAN
LATIHAN
2. HAMSTRING
a. Leg Curl
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OTOT DAN
LATIHAN
2. HAMSTRING
b. Cable Hamstring Raise
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OTOT DAN
LATIHAN
2. HAMSTRING
c. Dumbell Hamstring Curl
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OTOT DAN
LATIHAN
3. GLUTEUS
a. Lunge
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OTOT DAN
LATIHAN
3. GLUTEUS
b. Bridging
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OTOT DAN
LATIHAN
3. GLUTEUS
c. Seated Machine Hip Abduction
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OTOT DAN
LATIHAN
4. ABDOMINAL
a. Dumbell Side Bends
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OTOT DAN
LATIHAN
4. ABDOMINAL
b. Standing Cable Crunch
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OTOT DAN
LATIHAN
4. ABDOMINAL
c. Machine Crunches
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OTOT DAN
LATIHAN
5. GASTROCNEMIUS
a. Standing Calf Raises
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OTOT DAN
LATIHAN
5. GASTROCNEMIUS
b. Smith Machine Standing Calf Raises
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OTOT DAN
LATIHAN
5. GASTROCNEMIUS
c. Leg Press Calf Raises
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