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  • Peregangan Dinamis

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    Erawan Destyana
    26 views106 pages
    The document lists a series of bodyweight exercises including lunges, squats, planks, pushups, leg raises, arm raises, rotations, stretches, and dynamic movements like skipping, running, and jumping. Many exercises are repeated and involve movement of the hips, spine, shoulders, and legs to work the entire body.

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    The document lists a series of bodyweight exercises including lunges, squats, planks, pushups, leg raises, arm raises, rotations, stretches, and dynamic movements like skipping, running, and jumping. Many exercises are repeated and involve movement of the hips, spine, shoulders, and legs to work the entire body.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    26 views106 pages

    Peregangan Dinamis

    Uploaded by

    Erawan Destyana
    The document lists a series of bodyweight exercises including lunges, squats, planks, pushups, leg raises, arm raises, rotations, stretches, and dynamic movements like skipping, running, and jumping. Many exercises are repeated and involve movement of the hips, spine, shoulders, and legs to work the entire body.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 106

    Skipping arm swings

    Lunge walk hip flexion


    Lunge walk rotation
    Spine rotation
    Prone rotation hip extension
    Medicine ball rotation
    Hip flexion backward walk
    Pike walk back extension
    Deep squat
    Walkout push up
    Straight leg hip flexion
    Single leg reach
    Lateral lunge
    Hip extension
    Hip circles
    Standing side bend
    Shoulder circles
    Arm raise
    Spine rotation
    Backward forward roll
    Skipping arm swings
    Pike push up
    Hip flexion torso flexion
    Backward roll
    Leg raise sit up
    Hip extension flexion
    Lunge walk hip flexion
    Lunge walk rotation
    Diagonal lunge walk
    Stationary butt kicks
    Stationary butt kicks
    Leg swings
    Spine rotation
    Diagonal lunge
    Prone rotation hip extension
    Butt kicks
    Prone spine rotation
    Push up rotation hip extension
    Backward roll
    Medicine ball rotation
    Medicine ball raise
    Wood chop
    Hip flexion backward walk
    Pike walk back extension
    Deep squat
    Climber
    Climber
    Walkout push up
    Straight leg hip flexion
    Sit up alternating hip flexion
    A-skip
    A-march
    B-skip
    Single leg reach
    Lateral lunge
    Medicine ball good morning
    Hip extension
    Supine hip flexion
    Rapid alternating hip flexion
    Carioca
    Hip circles
    Barrier walk
    Barrier walk
    Hip rotation
    Spine rotation
    Rapid hip abduction/adduction
    Incline stair climber
    Decline stair climber
    Butt kicks knee lifts
    Hopping hip rotation
    Knee lifts
    Back extension arm-leg raise
    Standing side bend
    Back extension back flexion stretch
    Back extension arm-leg raise
    Dynamic calf stretch
    Side lying raise rotation
    Shoulder circles
    Arm raise
    Forward leaning rotation stretch
    Spine rotation
    Rotator cuff-ER
    Spine rotation
    Hip extension
    Jumping chest flys
    Backward run shoulder circles
    Run shoulder circles
    Backward run rotation
    Skipping arm swings
    Arm swings
    Arm swings
    Jumping chest flys
    Skipping arm swings
    Backward forward roll
    Leg swings
    Lateral lunge
    Prone rotation
    Supine rotation
    Lunge walk rotation
    Seated rotation
    Side lying raise
    Standing side bend balance
    Spine rotation
    Backward roll push up
    Spine rotation
    Wrist flexion extension

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