Ref / _We can make

6. STRENGTH
Exercise
set up back tap with band, stand on counts reps
band, feet hip-width apart, cross 16
4x Back Tap L&R , HOH 32 5x
4x Side Step L&R, HOH 32 2 1/2 x
4x Side Step R&L. Lift arms F 32 3x

Quick Pulse Squat. HOH, set up for

next move on last 8 cts 2 12x
8x Pulse Rear Leg Lift L&R, HOH 32 6x

Recover, step off band 16

7. STRENGTH
set up
AJ
ambil smartband nya. Let's work the hips. Yuk. Siapin AZIZA
semuanya, tali taro di lantai, injek pake kedua kaki,
Plates
tap tapdi
taptempat kalian
switch, backberdiri biar ga
back back bolakbalik.
kanan. looks Kaki
really selebar hips,
back, side, cross
3,2, andthe handles,
1, ganti taro
4, 3,2, 1.diguys,
pinggang, dan
fokus di
good. Now
Jalan ke this is
kanan gohow youkiri,
4,3,2, do 3,2,
it. kaki
areyang melangkah
you okay, ga sini adalah
4,3,2,1 and stability. pastikan
ganti 4,3,2,1. badan
Now, nya panjang
perhatiin dan
badan selalu
pake itu gapapa kok jadi jalannya begini. if you dont
Hello shoulders, kanan, jalannya kecil kecil aja dorong lurus
tangankeke
atas, jangan
depan. goyang2
hands kanan kiri.
up tangannya caranya
lurus
pake
Kalauujung sepatu kalian.
ini keberatan, rendahin sedikit atau balikin ke shoulders back.
panggul kalian. you choose, like this or like this. ifbahu
this tetep
is tookerja
hard,asal
you tulang
can lower down
belikat nyathe handles.
dijepit. tulang
one
cobamore
jalanwalk.
lebih rendah tapi angkat lebih tinggi. thats belikat aktif, shoulders aktif
how you do it.
Tangan
12 11 10di9panggu,
8 7 can usquat
squatsecepet-cepetnya
and go lower 4 lagi terus.
kaki kanan extension guys, squatextension
kaki kanan as fast as6,5,4,3,2,
you can, can you go lower, 4,3,2, 1
switch
8 7654
karena ini3gerakannya
2 switch cepet, badan kalian bisa goyang- 8,7,6,5,4,3,2,1.
goyoang kalaustay
argggh, anas kalian
withtidak kunci
me girl. perut.what,
guess kuncisetengah
perut satu Now bergerak dari pangkal paha,
jalan, setengah
kalau lagi, mudah buat beberapa dari kalian, kencengin lagi bokong nya,
ini udah mulai
coba di angkat
nteresting angkat
how your angkat
butt dan like
can work tahan
thisdiright,
atas. i kunci lagi perutnya,
stabilizing
tahan dikit the
lagimuscles and more
nak. do one the core,
rep with me, watch, apa kabar
how about yang
bend di belakang?
your knees audah pedes?
little more. coba lebih
one more rendah lagi. rasain lagi bokong nya. r
regulars, dont touch the floor, this is even harder, this
works your glutes even more

ambil
puter keplates hands
bawah up kita
jatuhin masuk
badan integrated
ke depan strength.
tangan ke lurusin tangannya ke atas nuka ke samping super slow
lantai.
So youbales naik
do this berdiri puter
semuanya lurusin.
dengan Exactly.
postur kalian yang
tinggi.
One morekakinya
time,sedikit
tanganditekuk, all the
di bawah time, keep
pundak, and brace
your
elbows soft. one more time every body.
tahan di atas. i think we need to make it a little bit
faster
down open tahan di bawah row kanan kiri. ulang ke
atas berdiri tahan di atas shoulder press kanan kiri
you got it. coba tidak ada puteran sama sekali di badan
kalian. ya jadi bener2 isolated baack exercise
yeah bodies are changing, beautiful guys, we find
strength in your _____
we find strength when you stay still, give me one more
time. satu lagi.
u okay? can we move on to next exercise?
kaki kanan ke belakang lunging position. dua dua
down down up up.
angkat tumit belakang, kaki belakang harus selalu di
jinjit
puter pundak nya ke belakang dan jepit tulang belikat
kalian
ini plates menghadap ke depan, nah baru deh berasa
di pundak
satu lagi, bawa plates nya ke dada, triple pulse
watch 3 2 1 leg lift
bawa tangannya ke samping kaya sayap
aj mau kasi satu surprise, kamu siap ikut ga, ready,
tsaaah
shall we jump
lompat ke atas, jadi ga ke depan tapi ke atas
show me, bend your knees, push the floor away
cmon kalibata, i know youre strong
you need to show me you're strong
last one
reset left leg
2 and 2
one more challenge in 30 seconds
lift
i dont need to say it, i just need to show it.
ready to come with me?
join me, coba, give it a try
see how strong can you push the floor away
propulsion increases the muscle power, the muscle
power brings the intensity into the workout. giving you
results that you want
cmon
satu lagi semuanya. Finish it!
o lower, 4,3,2, 1