Keterampilan

Skills & Street Workout

Rutin khusus untuk mengembangkan skill kalistenik: Front Lever, Muscle Up, Handstand Push Up. Mencakup teknik, kekuatan spesifik, dan latihan pendukung.

Mahir 5 hari/minggu 225 menit/minggu 25 latihan

Program

Satu minggu penuh

Tiap latihan tertaut ke entrinya beserta animasi dan eksekusi terperinci.

Lunes

45 min · Alta

latihan	Set	Repetisi	Istirahat
Scapula Pull	4	10, 10, 10, 10	60s
Tuck Front Lever	5	20s, 20s, 20s, 20s, 15s	120s
Pull Up	4	8, 8, 8, 8	120s
Front Lever Raise	4	6, 6, 6, 6	120s
Australian Pull Up	3	15, 15, 15	60s

Martes

45 min · Alta

latihan	Set	Repetisi	Istirahat
Muscle Up Ketat	5	3, 3, 3, 3, 3	180s
Pull Up Eksplosif	4	6, 6, 6, 6	120s
Dips Cincin	4	10, 10, 8, 8	120s
Dips Rusia	3	6, 6, 6	120s
Pull Up Typewriter	3	4, 4, 4	150s

Miércoles

45 min · Alta

latihan	Set	Repetisi	Istirahat
HS Push Up (Dinding)	5	6, 6, 5, 5, 5	150s
Tuck Planche Hold	5	15s, 15s, 15s, 15s, 15s	120s
Pseudo Planche Push Up	4	10, 10, 10, 10	120s
Pike Push Up	4	12, 12, 12, 12	90s
Planche Lean	4	20s, 20s, 20s, 20s	90s

Jueves

45 min · Alta

latihan	Set	Repetisi	Istirahat
Advanced Tuck Front Lever	5	15s, 15s, 15s, 15s, 15s	120s
Ice Cream Maker	4	8, 8, 8, 8	120s
Straddle Front Lever	3	8s, 8s, 8s	150s
OAPU Negatif	3	5, 5, 5	180s
Tuck Back Lever	3	20s, 20s, 20s	90s

Viernes

45 min · Alta

latihan	Set	Repetisi	Istirahat
Air Squat	4	25, 25, 25, 25	90s
Bulgarian Squat	4	12, 12, 12, 12	90s
Dragon Flag Tuck	4	8, 8, 8, 8	120s
Windshield Wipers	3	10, 10, 10	90s
Human Flag Tuck	3	15s, 15s, 15s	120s

Terkait

Program lain

Hipertrofi

Hipertrofi seluruh tubuh

Hipertrofi

Push Pull Legs Tingkat Mahir

Kekuatan

Kekuatan Atas/Bawah

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