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Membalas @kampret Advanced power & speed untuk tendangan, lompatan dan akselerasi A.1 -back squat 3-5 teps -kneeling to jump 3-5 reps -dumble squad jump 3-5 reps -knee tuck 3-5 reps Lakukan 3-5 set sirkuit Istirahat per gerakn 10-30 detik istirahat per ser 3-5 menit B.1 -S calf raises 8-12 reps -c woodchop 8-12 reps -ADD side plank 8-12 reps Lakukan 2-3 set intirahat perset 60 detik Finisher 10-15 menit#serunyaboxing#bolaindonesia#silatindonesia
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