ELITE VERTCODE

Fase 1

Build The Base Lower body (hari 1 dan 5)

Tinjauan harian -
https://youtu.be/GKkANvzMT2k

Olahraga

Rol busa 1 set

https://youtu.be/364gqeEdMSU

Pemanasan dinamis 1 set

https://youtu.be/dsBwqf1t1AU

TKE parsial jongkok 15 repetisi

https://youtu.be/WSpsuwhj9dc

Jembatan bahu yang ditinggikan berbaris 5

repetisi
2x https://youtu.be/vfpp9sj8p0I

Alur kuda-kuda terpisah mengatur latihan 30

detik, istirahat 60 detik
https://youtu.be/4hWq9eiEfZg

Pergantian Ankle hop 2 set (30st, 60s rest)

https://youtu.be/Bl3gsXqvrfY

Standing vertical jump 2 set (6 repetisi, istirahat 90an)

https://youtu.be/6KNbeEi2nWE

Bor lateral Split Stick 3 set (6 repetisi, istirahat 60

detik) https://youtu.be/-e99J2CFf80

Jongkok berosilasi 3 set (12 repetisi, istirahat 60 detik)

https://youtu.be/LmV5N2o6WZ4

RFESS iso tahan repetisi, 3 set (4 repetisi, istirahat 60

detik) https://youtu.be/MtKvnn8UW5c
Hyperextension hold plate drop, 3 set (12 repetisi, 60
repetisi) https://youtu.be/tOdinF0QqvQ

Angkat betis fungsional satu kaki, 3 set (12 repetisi,

istirahat 30 detik) https://youtu.be/RdQkFfgmkR4

Tujuh sebelas pernapasan, 1 set (3 menit)

https://youtu.be/_l7mcDD_cl8

Peregangan statis opsional (1 set)

https://youtu.be/LaGI-fLVHWM

Mobilitas/Inti/Kaki & Pergelangan Kaki (hari ke-2

dan ke-4)

Tinjauan harian- https://youtu.be/yqu1H5wd8gY

Olahraga

Rangkaian roller busa (1 set)

https://youtu.be/364gqeEdMSU

Benang hamstring (10 repetisi)

https://youtu.be/108pEN5o0I8

Tendangan terlentang (10 repetisi)

https://youtu.be/z5RA6CgqTtg

PNF V duduk (3 repetisi)

https://youtu.be/UDMvRchmNd0

Pembuka pinggul 90/90 (7 repetisi)

https://youtu.be/5MsIiRw3te0

Kemiringan fleksor pinggul (4 repetisi)

https://youtu.be/lEiiHdbEa2U

Pulsa adduktor berlutut (6 repetisi)

https://youtu.be/_zQ66X8Ga2U

Mobilitas pergelangan kaki yang dimuat (6 repetisi)

https://youtu.be/LclYMbWZPu8

Mobil pinggul berdiri (5 repetisi)

https://youtu.be/88T5GdHy__U
Kupu-kupu lepas landas (5 repetisi)
https://youtu.be/KAD6W8ukteA

Angkat posterior (5 repetisi)

https://youtu.be/1b4zUkpEG-I

Overhead deep squat progress (5 repetisi)

https://youtu.be/lC76WeXeSn4

Seri Deadbug rocker 3 set (8 repetisi)

https://youtu.be/mNvtpTpZiYI

Putar pergelangan kaki miniband 3 set (25 repetisi)

https://youtu.be/eXrWRT77AvM

Papan Da Vinci 3 set (25s)

https://youtu.be/Grl5nL1pySM

Michael Jackson bersandar 3 set (7 repetisi)

https://youtu.be/ZtKb0DFuc0I

Robek melalui pallof press 3 set (7 repetisi)

https://youtu.be/LX_VgG2EIy4

Jari kaki independen mengangkat 3 set (7 repetisi)

https://youtu.be/xwPk7Hy2Fu4

Mencapai melalui putaran 3 set (5 repetisi)

https://youtu.be/JFqnxjQ2Kec

Satu putaran kaki 3 set (5 repetisi)

https://youtu.be/ebxvrm96lNY

Pekerjaan Lompat Mekanik & Pool (hari ke-3)

Tinjauan harian-
https://youtu.be/OEjGxq82YMk
Olahraga-

Pemanasan dinamis (1 set) https://youtu.be/dsBwqf1t1AU

Akselerasi kedua dari belakang 2 set (5 repetisi, istirahat 30

detik)
https://youtu.be/pcFVH7FjIQY

Mekanika primer 2 set (4 repetisi)

https://youtu.be/sXV4uiSlG9o

Sentuhan maks kedua dari belakang 4 set (2 repetisi, istirahat

60 detik)
https://youtu.be/Gf0lKUYuptI

Lompat rintangan kedua dari belakang 3 set (1 repetisi,

istirahat 90 detik)
https://youtu.be/LJ-Cc4rtLC4

Lompat pendekatan 15 kaki 3 set (2 repetisi, istirahat 60 detik)

https://youtu.be/-XzPLcc4m_8

Sentuhan pendekatan 1 kaki 3 set (2 repetisi, istirahat 60 detik)

https://youtu.be/rL1nAx4xK18

Lutut tinggi 2 set (latihan 30an)

https://youtu.be/U_UCmoUwWLs

Ayunan samping 2 set (10 repetisi)

https://youtu.be/5VnLr-eXZLs

Ekstensi fleksi eksplosif 2 set (10 repetisi)

https://youtu.be/itgA2FEPKS8

Pembuka pinggul 2 set (5 repetisi)

https://youtu.be/8mVlKjKTGYY

Rotasi internal/eksternal 2 set (15 repetisi, istirahat 30 detik)

https://youtu.be/g4hoAloEDho

Sprinter menendang 2 set (10 repetisi, istirahat 30 detik)

https://youtu.be/g6swmnPp9nI

Cross/Cross pogo jump 3 set (10 repetisi, istirahat 30 detik)

https://youtu.be/nXbUmw0lfXY

Penggerak lutut linier untuk kecepatan 3 set (15 repetisi,

istirahat 30 detik)
https://youtu.be/ADCzwLsGuK4

Penggerak lutut linier untuk ketinggian 3 set (15 repetisi,

istirahat 30 detik) https://youtu.be/D4OXDFifT70

1 kaki jeda lompat 3 set (10 repetisi, istirahat 30 detik)

https://youtu.be/ZFMOBBMtYuM

Flutter fatigue jump 5 set (latihan 15 detik)

https://youtu.be/SBcIvHHQpfo

Fase 2

Hari Sprint/Plyometrics/Dunk Reaktif

Tinjauan harian-
https://youtu.be/baTY5dMz25k

Olahraga
Rangkaian roller busa (1 set) https://youtu.be/364gqeEdMSU

Pemanasan dinamis (1 set)

https://youtu.be/dsBwqf1t1AU

Max sprint 6 set (1 repetisi, istirahat 150 detik)

https://youtu.be/1M-biC8oy78

Ritme lompat lebar/terikat sentuhan maksimal 2 set (2 repetisi,

istirahat 120 detik)
https://youtu.be/M7pnwO2k5fw

Power melompat menjadi 1 kaki, sentuhan maksimum 2 set (2

repetisi, istirahat 120 detik) https://youtu.be/NYd-SmHtkLE

Sesi freestyle dunk 10 menit 1 set (10 menit)

https://youtu.be/3GoijfqFN2I

Tekan kaki sebagian 3 set (8 repetisi, istirahat 60 detik)

https://youtu.be/LQYL6mcAvlE

Seven eleven bernapas 1 set

https://youtu.be/_l7mcDD_cl8

Peregangan statis 1 set

https://youtu.be/LaGI-fLVHWM
Ikhtisar Harian Inti/Mobilitas/Kaki - https://youtu.be/dP-I-
mangdY

Olahraga-
https://youtu.be/364gqeEdMSU https://youtu.be/JURCuv8r33E

https://youtu.be/CDuqhC9wa4s https://youtu.be/108pEN5o0I8

https://youtu.be/z5RA6CgqTtg https://youtu .be/5MsIiRw3te0

https://youtu.be/lEiiHdbEa2U

https://youtu.be/_zQ66X8Ga2U https://youtu.be/88T5GdHy__U

https://youtu.be/lC76WeXeSn4 https://youtu.be/RO5FpzS-ZGQ

https://youtu.be/w7hbGKjudyA https:/ /youtu.be/KjmGfCKNicY

https://youtu.be/Ltrhz90IsOA https://youtu.be/KgvJvqASDBY

https://youtu.be/VJG9c6rh8mU https://youtu.be/sR4okVndHNw

https://youtu.be/
pcVoeNQFHRk
Memuat/Meledak

Tinjauan harian-
https://youtu.be/ycOQ-3cya3Y

Olahraga-
https://youtu.be/364gqeEdMSU

https://youtu.be/dsBwqf1t1AU

https://youtu.be/J1hITXw8vfg

https://youtu.be/1PMPDOOg-UA

https://youtu.be/DM1g4ZZrFXY

https://youtu.be/GBEBhhOky5k

https://youtu.be/sh3iJFzUb7s

https://youtu.be/HWP6jfE41L4

https://youtu.be/Bbi0OU60BrQ

https://youtu.be/s91H-GiUUJc

https://youtu.be/esCQXXKW7mQ

https://youtu.be/COYv1js8lFs

https://youtu.be/Dd9_NIC9MG0

https://youtu.be/tXx9gym-mbo

https://youtu.be/_FrHXnA7_58

https://youtu.be/_l7mcDD_cl8

https://youtu.be/LaGI-fLVHWM

Fase 3

Hari Kombo Bawah/Dunk

Tinjauan harian-

https://youtu.be/tTYezsm8-Yo
Olahraga-
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/0EqNW_5sWiA

4 https://youtu.be/KfQSBikhuOk

5 https://youtu.be/XMHuUwigjZo

6 https://youtu.be/3GoijfqFN2I

7 https://youtu.be/dn9V-UBGL3c

8 https://youtu.be/LaGI-fLVHWM

Inti dan mobilitas

Tinjauan harian-
https://youtu.be/fcR3-6QT_8g

Olahraga-
1 https://youtu.be/dsBwqf1t1AU

2 https://youtu.be/1TqxtWcVPQg

3 https://youtu.be/N86m8ilhpKM

4 https://youtu.be/G5ONafuc3Ps

5 https://youtu.be/MMzcVfqZykM

6 https://youtu.be/NxCXQmfRrtY

7 https://youtu.be/uw44dCSkn58

8 https://youtu.be/CDuqhC9wa4s

Meledak
Tinjauan harian-
https://youtu.be/tGS-EmZg46o

Olahraga-
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/CFBZwgNjPkM

4 https://youtu.be/KUYdM3-AL2E
5 https://youtu.be/TDHODCsC1vE

6 https://youtu.be/Moj0BtysAA4

7 https://youtu.be/2_rA_ZjiK1c

8 https://youtu.be/-XzPLcc4m_8

9 https://youtu.be/RTVwSu0Q8dw

12 https://youtu.be/w7hbGKjudyA

11 https://youtu.be/_l7mcDD_cl8

Fase 4

Plyometric 1
Tinjauan harian-
https://youtu.be/uEfWx30RJCA

Olahraga-
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/234vobqcDmU

4 https://youtu.be/QB_HhMHL7_8

5 https://youtu.be/HzBleiA6IQw

6 https://youtu.be/UF-8ELMpcdI

7 https://youtu.be/vrMgwUrV8_Y

8 https://youtu.be/3JIfCQoLYKc

9 https://youtu.be/_l7mcDD_cl8

Plyometric 2
Tinjauan harian-
https://youtu.be/1vvKnsbiO48

Olahraga-
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU
3 https://youtu.be/UzaYax7AjHA

4 https://youtu.be/m9cHGE6nrTI

5 https://youtu.be/Ed8xaG1DDmI

6 https://youtu.be/9y2_rHWTK0Q

7 https://youtu.be/3GoijfqFN2I

8 https://youtu.be/LaGI-fLVHWM

Inti dan mobilitas

Tinjauan harian-
https://youtu.be/HYBMzD0w6xY

Olahraga-
1 https://youtu.be/JCrQXwAsSFk

2 https://youtu.be/108pEN5o0I8

3 https://youtu.be/9WNP6qOXBk0

4 https://youtu.be/JURCuv8r33E

5 https://youtu.be/Gvv-w4ZEbZg

6 https://youtu.be/lEiiHdbEa2U

7 https://youtu.be/bWsHZ2uW9us

8 https://youtu.be/MMzcVfqZykM

Plyometric 3

Ringkasan-
https://youtu.be/uEfWx30RJCA

Latihan
1 https://youtu.be/xkrEgPQPk8I

2 https://youtu.be/HzBleiA6IQw

3 https://youtu.be/BoROyOxywAw

4 https://youtu.be/vrMgwUrV8_Y
5 https://youtu.be/3JIfCQoLYKc

Fase 5

Kombo Kekuatan/Ledakan Lebih Rendah

Tinjauan harian
https://youtu.be/RYe6t4rz9vI

Olahraga
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/qDuVNdAYj2w

4 https://youtu.be/Aq3ON-E3KOY

5 https://youtu.be/PRvlkWgnhM0

6 https://youtu.be/9phhKki08sU

7 https://youtu.be/miNUrPf9NcY

8 https://youtu.be/uL4A39Z7Cg

9 https://youtu.be/xSs2hQhP2Ys

10 https://youtu.be/cfypaSHmgTM

11 https://youtu.be/S9kGC2z2TPQ
12
https://youtu.be/SFgD4uzWARU
13 https://youtu.be/_l7mcDD_cl8

14 https://youtu.be/LaGI-fLVHWM

Inti
Tinjauan harian
https://youtu.be/lftHIYrKZS8

Olahraga
1 https://youtu.be/KQPK_popxkI

2 https://youtu.be/-XRkofUgYz0

3 https://youtu.be/Grl5nL1pySM

4 https://youtu.be/sR4okVndHNw

Fase 6

Tinjauan harian
https://youtu.be/fyNgNuhfdJE

Olahraga
1 https://youtu.be/1M-biC8oy78

2 https://youtu.be/thVDGo3y4EA

3 https://youtu.be/M7pnwO2k5fw

4 https://youtu.be/8eSndB61VFg

5 https://youtu.be/UF-8ELMpcdI

6 https://youtu.be/xyzidLmjFF0

7 https://youtu.be/W70Asung72s

Inti dan mobilitas

Latihan https://youtu.be/U6RhWSLTaUo

Tinjauan harian

2 https://youtu.be/PX6tQp8IV8o
1
https://youtu.be/Gp4lJIXX5QA
3 https://youtu.be/JCrQXwAsSFk

4 https://youtu.be/pSIa4Tph_L0

5 https://youtu.be/NxCXQmfRrtY

6 https://youtu.be/y4ulpI-0vZs

Plyo kekuatan kombo

Tinjauan harian
https://youtu.be/mFho_TWX3Xo

Olahraga
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/hRqY1WyRJvU

4 https://youtu.be/Lz86ls6MeSw

5 https://youtu.be/ta5c1Set5Z0

6 https://youtu.be/3GoijfqFN2I

7 https://youtu.be/EPmoksN5tzw

8 https://youtu.be/w0PZf4FcMaY

9 https://youtu.be/w7hbGKjudyA

10 https://youtu.be/_l7mcDD_cl8

11 https://youtu.be/LaGI-fLVHWM

Fase 7

Plyo kelincahan
Tinjauan harian
https://youtu.be/ChBB00gLGuc
Olahraga
1
https://youtu.be/364gqeEdMSU
2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/tle0AKyalGA

4 https://youtu.be/ZMbuMebGV4U

5 https://youtu.be/h6qw_EqwdZA

6 https://youtu.be/QOUhEwP4exo

7 https://youtu.be/8C7Ndn-dnKw

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-fLVHWM

Kekuatan lebih rendah

Tinjauan harian
https://youtu.be/DSz5gmGWqWo

Olahraga
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/6lF-eiIaVrE

4 https://youtu.be/RpAtilby77c

5 https://youtu.be/yzAkmCcoFHs

6 https://youtu.be/Zl6xhK_is1k

7 https://youtu.be/_l7mcDD_cl8

8 https://youtu.be/LaGI-fLVHWM

Inti dan mobilitas

Tinjauan harian
https://youtu.be/NfxJ7pU9HqU

Olahraga
1 https://youtu.be/bZcq3QVE5ug
2 https://youtu.be/tvr_mkyW9Mc

3 https://youtu.be/aaobgFLJHeY

4 https://youtu.be/siVECbgPNL0

5 https://youtu.be/cyOa-iRwiLc

6 https://youtu.be/jgwRDvUsmCY

Fase 8

Inti dan mobilitas

Tinjauan harian
https://youtu.be/tc0WjI00za8

Olahraga
1 https://youtu.be/7c8xoKpOfmw

2 https://youtu.be/u0EyuZndvkY

3 https://youtu.be/KQPK_popxkI

4 https://youtu.be/RJQ6tkpQjno

5 https://youtu.be/sR4okVndHNw

6 https://youtu.be/pSIa4Tph_L0

7 https://youtu.be/y4ulpI-0vZs

8 https://youtu.be/siVECbgPNL0

Agility / plyo
Tinjauan harian
https://youtu.be/3iM9wzVeQ2E

Olahraga
1 https://youtu.be/364gqeEdMSU

2
https://youtu.be/dsBwqf1t1AU
3 https://youtu.be/lag8_ZxTUKc

4 https://youtu.be/iJWLt4vRXuk

5 https://youtu.be/Xn9eaa3NKMw

6 https://youtu.be/gs-hTmL8djk

7 https://youtu.be/xHdC5bJ1w-Y

8 https://youtu.be/hUuUvfeMljo

9 https://youtu.be/_l7mcDD_cl8

10 https://youtu.be/LaGI-fLVHWM

Kekuatan lebih rendah

Tinjauan harian
https://youtu.be/umwpeUbaHrI

Olahraga
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/YznkO0TXI1s

4 https://youtu.be/miNUrPf9NcY

5 https://youtu.be/tdX4ZeJfH7I

6 https://youtu.be/NJMD3-x9zOI

7 https://youtu.be/yzAkmCcoFHs

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-fLVHWM

Fase 9

Plyo kelincahan
Tinjauan harian
https://youtu.be/
yKsq8Qx1Hvw
Olahraga
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/D9k62g_O1FA

4 https://youtu.be/Duxj_oIQjTY

5 https://youtu.be/h6qw_EqwdZA

6 https://youtu.be/gzAI6KtnM_I

7 https://youtu.be/SoFx_K3vhuQ

8 https://youtu.be/3GoijfqFN2I

9 https://youtu.be/_l7mcDD_cl8

10 https://youtu.be/LaGI-fLVHWM

Kekuatan lebih rendah

Tinjauan harian
https://youtu.be/BzsmrSuXoXs

Olahraga
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/0NA2Uq8a9Vw

4 https://youtu.be/ly0yT35ebxU

5 https://youtu.be/LwR06a5iwY4

6 https://youtu.be/FjTposW4UgA

7 https://youtu.be/PWmK090nAD8

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-
fLVHWM
Inti dan mobilitas
Tinjauan harian
https://youtu.be/N_2kq-VQcWk

Olahraga
1 https://youtu.be/-AnzzrF7WAQ

2 https://youtu.be/u0EyuZndvkY

3 https://youtu.be/LoTSvbz9oGA

4 https://youtu.be/U7yxlUCHuTA

5 https://youtu.be/aaobgFLJHeY

6 https://youtu.be/lEiiHdbEa2U

Fase 10

Kekuatan lebih rendah

Tinjauan harian
https://youtu.be/Gs-jUnLpG68

Olahraga
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/NJMD3-x9zOI

4 https://youtu.be/bFmtkp3MNcg

5 https://youtu.be/R0rXWF21z6s

6 https://youtu.be/RdQkFfgmkR4

7 https://youtu.be/_l7mcDD_cl8

8 https://youtu.be/LaGI-fLVHWM

Plyo/Kelincahan
Tinjauan harian
https://youtu.be/_GeHZ6im-bw
Olahraga
1
https://youtu.be/364gqeEdMSU
2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/MBBL0rWQWq0

4 https://youtu.be/tle0AKyalGA

5 https://youtu.be/ZMbuMebGV4U

6 https://youtu.be/9BR3j8q23Ig

7 https://youtu.be/sbxxpMSTrHY

8 https://youtu.be/CRFW11NWGVo

9 https://youtu.be/_l7mcDD_cl8

10 https://youtu.be/LaGI-fLVHWM

Inti dan Mobilitas

Tinjauan harian
https://youtu.be/1P3BtNEjd8A

Olahraga
1 https://youtu.be/I5Iqn7kGJaI

2 https://youtu.be/siVECbgPNL0

3 https://youtu.be/LJB-kzQOzi8

4 https://youtu.be/88T5GdHy__U

5 https://youtu.be/bWsHZ2uW9us

6 https://youtu.be/u0EyuZndvkY

Fase 11

Tubuh bagian bawah (intensitas tinggi)

Tinjauan harian
https://youtu.be/LMFE19p2xfM

2 https://youtu.be/dsBwqf1t1AU
Olahraga
1
https://youtu.be/364gqeEdMSU
3 https://youtu.be/cYvD6YUqw7M

4 https://youtu.be/AQwfJ0_1_1k

5 https://youtu.be/UehsnYmwkTk

6 https://youtu.be/s91H-GiUUJc

7 https://youtu.be/laU-Fe7wNXY

8 https://youtu.be/9BR3j8q23Ig

9 https://youtu.be/_l7mcDD_cl8

10 https://youtu.be/LaGI-fLVHWM

Tubuh bagian bawah (Isolasi Intensitas Rendah)

Tinjauan harian
https://youtu.be/mJIw-d41LpE

Olahraga
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/BT4AEU2se7c

4 https://youtu.be/0r3jP_E7j50

5 https://youtu.be/Gp4lJIXX5QA

6 https://youtu.be/Evt480AzV9g

Inti dan Mobilitas

Tinjauan harian
https://youtu.be/VYAdqhT1wMk

Olahraga
1 https://youtu.be/0fZKjWYbVco

4 https://youtu.be/T4Uo2R3Kv-w

5 https://youtu.be/KjmGfCKNicY

2
https://youtu.be/CDuqhC9wa4s
Olahraga
1
https://youtu.be/364gqeEdMSU
6 https://youtu.be/uc0tQKxHnmI

Fase 12

Tubuh bagian bawah (Intensitas Tinggi)

Tinjauan harian
https://youtu.be/TJzDr2deq0E

Olahraga
1 https://youtu.be/364gqeEdMSU

2 https://youtu.be/dsBwqf1t1AU

3 https://youtu.be/SXxAK-Rv56A

4 https://youtu.be/QSX9zhKV1RU

5 https://youtu.be/e2q6Tz7QPHs

6 https://youtu.be/_ePfmH2I20g

7 https://youtu.be/kqJ19RtYEtU

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-fLVHWM

Tubuh bagian bawah (Intensitas Rendah)

Tinjauan harian
https://youtu.be/0P-TIm2WKkM

Olahraga
1 https://youtu.be/364gqeEdMSU

3 https://youtu.be/uc0tQKxHnmI

4 https://youtu.be/3TTyQ0Zinm4

5 https://youtu.be/ri_VRIAJ8Dc

2
https://youtu.be/CDuqhC9wa4s
Olahraga
1
https://youtu.be/364gqeEdMSU
6 https://youtu.be/yzAkmCcoFHs

7 https://youtu.be/Zl6xhK_is1k

8 https://youtu.be/_l7mcDD_cl8

9 https://youtu.be/LaGI-fLVHWM

Inti dan mobilitas

Tinjauan harian
https://youtu.be/m479ErUf7BA

Olahraga
1 https://youtu.be/4jri8mxS5Oc

2 https://youtu.be/MMzcVfqZykM

3 https://youtu.be/hlkzGodQXeE

4 https://youtu.be/jNzIJ3a7Ifc

5 https://youtu.be/0NA2Uq8a9Vw

2
https://youtu.be/CDuqhC9wa4s