{"id":6141,"date":"2026-05-01T13:15:36","date_gmt":"2026-05-01T05:15:36","guid":{"rendered":"https:\/\/gooart.space\/?page_id=6141"},"modified":"2026-05-01T14:59:08","modified_gmt":"2026-05-01T06:59:08","slug":"pelatihan-saya","status":"publish","type":"page","link":"https:\/\/gooart.space\/id\/my-training\/","title":{"rendered":"Pelatihan Saya"},"content":{"rendered":"<p>\r\n    <div class=\"gs-library-container\">\r\n        <!-- \u6781\u901f\u7b5b\u9009\u5668 -->\r\n        <div class=\"library-filters\">\r\n            <div class=\"filter-group\">\r\n                <i class=\"ph-light ph-body filter-icon\"><\/i>\r\n                <select id=\"filter-muscle\" onchange=\"gsFilterExercises()\">\r\n                    <option value=\"all\">Semua Otot<\/option>\r\n                                            <option value=\"anti-extension\">(Anti-perpanjangan)<\/option>\r\n                                            <option value=\"anti-rotation\">(Anti-rotasi)<\/option>\r\n                                            <option value=\"deep-abdominals\">(Perut bagian dalam)<\/option>\r\n                                            <option value=\"fast-twitch-fibers\">(Serat berkedut cepat)<\/option>\r\n                                            <option value=\"obliques\">(Miring)<\/option>\r\n                                            <option value=\"rectus-abdominis\">(Rektus Abdominis)<\/option>\r\n                                            <option value=\"rotational\">(Rotasi)<\/option>\r\n                                            <option value=\"stability-neck\">(Stabilitas)<\/option>\r\n                                            <option value=\"stability-core\">(Stabilitas)<\/option>\r\n                                            <option value=\"stability\">(Stabilitas)<\/option>\r\n                                            <option value=\"transverse-abdominis\">(Transversal Abdominis)<\/option>\r\n                                            <option value=\"adductors\">Adduktor<\/option>\r\n                                            <option value=\"ankles\">Pergelangan kaki<\/option>\r\n                                            <option value=\"back\">Kembali<\/option>\r\n                                            <option value=\"calves\">Betis<\/option>\r\n                                            <option value=\"cardiovascular-system\">Sistem Kardiovaskular<\/option>\r\n                                            <option value=\"core\">Inti<\/option>\r\n                                            <option value=\"deep-core\">Deep Core<\/option>\r\n                                            <option value=\"full-body\">Seluruh Tubuh<\/option>\r\n                                            <option value=\"glutes\">Glutes<\/option>\r\n                                            <option value=\"hamstrings\">Paha belakang<\/option>\r\n                                            <option value=\"hip-flexors\">Fleksor Pinggul<\/option>\r\n                                            <option value=\"hips\">Pinggul<\/option>\r\n                                            <option value=\"lats\">Lats<\/option>\r\n                                            <option value=\"neck\">Leher<\/option>\r\n                                            <option value=\"quadriceps\">Paha depan<\/option>\r\n                                            <option value=\"quads\">Paha depan<\/option>\r\n                                            <option value=\"shoulders\">Bahu<\/option>\r\n                                    <\/select>\r\n            <\/div>\r\n            <div class=\"filter-group\">\r\n                <i class=\"ph-light ph-barbell filter-icon\"><\/i>\r\n                <select id=\"filter-eq\" onchange=\"gsFilterExercises()\">\r\n                    <option value=\"all\">Semua Peralatan<\/option>\r\n                                            <option value=\"agility-ladder\">Tangga Kelincahan<\/option>\r\n                                            <option value=\"dumbbell\">Dumbbell<\/option>\r\n                                            <option value=\"flat-bench\">Bangku Datar<\/option>\r\n                                            <option value=\"flat-wall\">Dinding Datar<\/option>\r\n                                            <option value=\"kettlebell\">Kettlebell<\/option>\r\n                                            <option value=\"medicine-ball\">Bola Obat<\/option>\r\n                                            <option value=\"none-bodyweight\">Tidak ada (Berat Badan)<\/option>\r\n                                            <option value=\"skipping-rope\">Lompat Tali<\/option>\r\n                                            <option value=\"speed-training-ball\">Bola Latihan Kecepatan<\/option>\r\n                                            <option value=\"yoga-mat\">Matras Yoga<\/option>\r\n                                    <\/select>\r\n            <\/div>\r\n        <\/div>\r\n\r\n        <!-- \u52a8\u4f5c\u7f51\u683c -->\r\n        <div class=\"library-grid\" id=\"gs-exercise-grid\">\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"fast-twitch-fibers calves glutes\" \r\n                    data-eq=\"agility-ladder\"\r\n                    onclick=\"gsOpenExerciseModal(6181, 'agility-ladder-ickey-shuffle', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Tangga Kelincahan: Ickey Shuffle<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>(Serat berkedut cepat)<\/span><span class=\"tag-eq\">Tangga Kelincahan<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"obliques transverse-abdominis deep-core\" \r\n                    data-eq=\"yoga-mat\"\r\n                    onclick=\"gsOpenExerciseModal(6188, 'dead-bug', false)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Dead Bug<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span>(Miring)<\/span><span class=\"tag-eq\">Matras Yoga<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"calves cardiovascular-system\" \r\n                    data-eq=\"skipping-rope\"\r\n                    onclick=\"gsOpenExerciseModal(6186, 'double-unders', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Double Unders<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Betis<\/span><span class=\"tag-eq\">Lompat Tali<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"adductors glutes quads\" \r\n                    data-eq=\"dumbbell flat-bench\"\r\n                    onclick=\"gsOpenExerciseModal(6187, 'dumbbell-bulgarian-split-squat', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Dumbbell Bulgarian Split Squat<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Adduktor<\/span><span class=\"tag-eq\">Dumbbell<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"anti-rotation core shoulders\" \r\n                    data-eq=\"dumbbell yoga-mat\"\r\n                    onclick=\"gsOpenExerciseModal(6189, 'dumbbell-plank-pull-through', false)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Tarik-Tarik Papan Dumbbell<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span>(Anti-rotasi)<\/span><span class=\"tag-eq\">Dumbbell<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"back core shoulders\" \r\n                    data-eq=\"dumbbell\"\r\n                    onclick=\"gsOpenExerciseModal(6178, 'dumbbell-renegade-row', false)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Barisan Pemberontak Dumbbell<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span>Kembali<\/span><span class=\"tag-eq\">Dumbbell<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"core quads shoulders\" \r\n                    data-eq=\"dumbbell\"\r\n                    onclick=\"gsOpenExerciseModal(6136, 'dumbbell-thruster', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Pendorong Dumbbell<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Inti<\/span><span class=\"tag-eq\">Dumbbell<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"deep-abdominals core hip-flexors\" \r\n                    data-eq=\"yoga-mat\"\r\n                    onclick=\"gsOpenExerciseModal(6193, 'hollow-body-hold', false)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Pegangan Tubuh Berongga<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span>(Perut bagian dalam)<\/span><span class=\"tag-eq\">Matras Yoga<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"core glutes quads\" \r\n                    data-eq=\"kettlebell\"\r\n                    onclick=\"gsOpenExerciseModal(6185, 'kettlebell-goblet-squat', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Kettlebell Goblet Jongkok<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Inti<\/span><span class=\"tag-eq\">Kettlebell<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"core glutes hamstrings\" \r\n                    data-eq=\"kettlebell\"\r\n                    onclick=\"gsOpenExerciseModal(6138, 'kettlebell-swing', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Ayunan Kettlebell<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Inti<\/span><span class=\"tag-eq\">Kettlebell<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"obliques stability core hips shoulders\" \r\n                    data-eq=\"kettlebell yoga-mat\"\r\n                    onclick=\"gsOpenExerciseModal(6180, 'kettlebell-turkish-get-up-tgu', false)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Kettlebell Turkish Get-Up (TGU)<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span>(Miring)<\/span><span class=\"tag-eq\">Kettlebell<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"core lats shoulders\" \r\n                    data-eq=\"medicine-ball\"\r\n                    onclick=\"gsOpenExerciseModal(6176, 'medicine-ball-slam', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Bantingan Bola Obat<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Inti<\/span><span class=\"tag-eq\">Bola Obat<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"obliques rectus-abdominis core glutes shoulders\" \r\n                    data-eq=\"yoga-mat\"\r\n                    onclick=\"gsOpenExerciseModal(6191, 'plank', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Papan<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>(Miring)<\/span><span class=\"tag-eq\">Matras Yoga<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"obliques core shoulders\" \r\n                    data-eq=\"speed-training-ball\"\r\n                    onclick=\"gsOpenExerciseModal(6184, 'precision-timing-slip-drill', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Pengaturan Waktu Presisi &amp; Bor Selip<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>(Miring)<\/span><span class=\"tag-eq\">Bola Latihan Kecepatan<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"calves core shoulders\" \r\n                    data-eq=\"speed-training-ball\"\r\n                    onclick=\"gsOpenExerciseModal(6183, 'reflex-bag-rhythm-training', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Pelatihan Irama Kantong Refleks<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Betis<\/span><span class=\"tag-eq\">Bola Latihan Kecepatan<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"obliques core shoulders\" \r\n                    data-eq=\"medicine-ball\"\r\n                    onclick=\"gsOpenExerciseModal(6182, 'rotational-med-ball-wall-throws', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Lemparan Dinding Bola Med Rotasi<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>(Miring)<\/span><span class=\"tag-eq\">Bola Obat<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"rotational calves core full-body shoulders\" \r\n                    data-eq=\"none-bodyweight\"\r\n                    onclick=\"gsOpenExerciseModal(6196, 'shadowboxing', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Shadowboxing<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>(Rotasi)<\/span><span class=\"tag-eq\">Tidak ada (Berat Badan)<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"core glutes hamstrings shoulders\" \r\n                    data-eq=\"dumbbell\"\r\n                    onclick=\"gsOpenExerciseModal(6179, 'single-arm-dumbbell-snatch', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Snatch Dumbbell Lengan Tunggal<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Inti<\/span><span class=\"tag-eq\">Dumbbell<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"stability-core ankles calves core\" \r\n                    data-eq=\"none-bodyweight\"\r\n                    onclick=\"gsOpenExerciseModal(6194, 'single-leg-stand', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Dudukan Kaki Tunggal<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>(Stabilitas)<\/span><span class=\"tag-eq\">Tidak ada (Berat Badan)<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"obliques stability-neck core neck quadriceps\" \r\n                    data-eq=\"none-bodyweight\"\r\n                    onclick=\"gsOpenExerciseModal(6198, 'slip-roll', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Slip &amp; Roll<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>(Miring)<\/span><span class=\"tag-eq\">Tidak ada (Berat Badan)<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"anti-extension core glutes hip-flexors shoulders\" \r\n                    data-eq=\"yoga-mat\"\r\n                    onclick=\"gsOpenExerciseModal(6197, 'sprawl-drills', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Latihan Sprawl<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>(Anti-perpanjangan)<\/span><span class=\"tag-eq\">Matras Yoga<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"core glutes hamstrings quadriceps\" \r\n                    data-eq=\"dumbbell kettlebell none-bodyweight\"\r\n                    onclick=\"gsOpenExerciseModal(6195, 'tempo-squats', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Tempo Squat<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Inti<\/span><span class=\"tag-eq\">Dumbbell<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                            <a href=\"javascript:void(0)\" class=\"gs-ex-card\" \r\n                    data-muscle=\"calves glutes quadriceps\" \r\n                    data-eq=\"flat-wall\"\r\n                    onclick=\"gsOpenExerciseModal(6192, 'wall-sit', true)\">\r\n                    \r\n                    <div class=\"ex-card-icon\"><i class=\"ph-light ph-play-circle\"><\/i><\/div>\r\n                    <div class=\"ex-card-content\">\r\n                        <h5>Duduk di Dinding<\/h5>\r\n                        <div class=\"ex-card-tags\">\r\n                            <span class=\"tag-ai\"><i class=\"ph-light ph-scan\" style=\"margin-right:2px; font-size:11px;\"><\/i>AI<\/span><span>Betis<\/span><span class=\"tag-eq\">Dinding Datar<\/span>                        <\/div>\r\n                    <\/div>\r\n                    <div class=\"ex-card-arrow\"><i class=\"ph-light ph-arrows-out-simple\"><\/i><\/div>\r\n                <\/a>\r\n                        <div id=\"no-results-msg\" style=\"display:none; text-align:center; padding: 30px 0; color:#888; grid-column: 1 \/ -1;\">\r\n                <i class=\"ph-light ph-warning-circle\" style=\"font-size:24px; margin-bottom:10px;\"><\/i><br>Tidak ada latihan yang ditemukan.\r\n            <\/div>\r\n        <\/div>\r\n    <\/div>\r\n\r\n    <!-- \u6c89\u6d78\u5f0f\u5f39\u7a97 (Modal) -->\r\n    <div id=\"gs-exercise-modal\" class=\"gs-modal-overlay\" style=\"display:none;\">\r\n        <div class=\"gs-modal-box\">\r\n            <div class=\"gs-modal-header\">\r\n                <h4 id=\"gs-modal-title\">Memuat...<\/h4>\r\n                <button class=\"gs-modal-close\" onclick=\"gsCloseExerciseModal()\"><i class=\"ph-light ph-x\"><\/i><\/button>\r\n            <\/div>\r\n            <div class=\"gs-modal-body\" id=\"gs-modal-content\">\r\n                <div style=\"text-align:center; padding: 40px; color:#888;\"><i class=\"ph-light ph-spinner ph-spin\" style=\"font-size:32px;\"><\/i><\/div>\r\n            <\/div>\r\n            \r\n            <!-- \u3010\u91cd\u6784\u6838\u5fc3\u533a\u3011\u53cc\u8f68\u5e95\u90e8\u9762\u677f -->\r\n            <div class=\"gs-modal-footer\">\r\n                <button id=\"gs-btn-ai-vision\" class=\"btn-ai-vision\">\r\n                    Memuat...\r\n                <\/button>\r\n                <button id=\"gs-btn-track-sync\" class=\"btn-sync-track\">\r\n                    Lacak Latihan Ini <i class=\"ph-light ph-arrow-down-right\"><\/i>\r\n                <\/button>\r\n            <\/div>\r\n        <\/div>\r\n    <\/div>\r\n\r\n    <style>\r\n        .gs-library-container { max-width: 500px; margin: 0 auto 40px auto; font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, sans-serif; }\r\n        .library-filters { display: flex; gap: 10px; margin-bottom: 20px; }\r\n        .filter-group { position: relative; flex: 1; }\r\n        .filter-icon { position: absolute; left: 12px; top: 50%; transform: translateY(-50%); color: #888; font-size: 18px; pointer-events: none; }\r\n        .filter-group select { width: 100%; padding: 12px 12px 12px 38px; border: 1px solid #e0e0e0; border-radius: 10px; font-size: 14px; appearance: none; background: #fff; outline: none; font-weight: 500; color: #333; }\r\n        .filter-group select:focus { border-color: #8B0000; }\r\n        .library-grid { display: flex; flex-direction: column; gap: 10px; }\r\n        .gs-ex-card { display: flex; align-items: center; background: #fff; border-radius: 12px; padding: 12px 15px; text-decoration: none; border: 1px solid #eee; transition: 0.2s; box-shadow: 0 2px 8px rgba(0,0,0,0.03); }\r\n        .gs-ex-card:hover { transform: translateY(-2px); box-shadow: 0 6px 15px rgba(0,0,0,0.06); }\r\n        .ex-card-icon { width: 40px; height: 40px; background: rgba(139,0,0,0.05); color: #8B0000; border-radius: 10px; display: flex; justify-content: center; align-items: center; font-size: 20px; margin-right: 15px; flex-shrink: 0; }\r\n        .ex-card-content { flex-grow: 1; overflow: hidden; }\r\n        .ex-card-content h5 { margin: 0 0 4px 0; font-size: 15px; color: #222; white-space: nowrap; overflow: hidden; text-overflow: ellipsis; font-weight: 700; }\r\n        \r\n        \/* \u5217\u8868\u5361\u7247\u7684\u5c0f\u6807\u7b7e\u6837\u5f0f *\/\r\n        .ex-card-tags { display: flex; gap: 6px; }\r\n        .ex-card-tags span { background: rgba(139,0,0,0.08); color: #8B0000; padding: 2px 8px; border-radius: 4px; font-size: 10px; font-weight: 600; text-transform: uppercase; }\r\n        .ex-card-tags span.tag-eq { background: #f0f0f0; color: #555; }\r\n        .ex-card-tags span.tag-ai { background: #5e35b1; color: #ffffff !important; }\r\n\t\t\t.ex-card-tags span.tag-ai i { color: #ffffff !important; }\r\n        \r\n        .ex-card-arrow { color: #ccc; font-size: 18px; }\r\n\r\n        .gs-modal-overlay { position: fixed; top: 0; left: 0; right: 0; bottom: 0; background: rgba(0,0,0,0.8); z-index: 99999; display: flex; justify-content: center; align-items: flex-end; padding: 20px; backdrop-filter: blur(4px); }\r\n        .gs-modal-box { background: #fff; width: 100%; max-width: 600px; max-height: 90vh; border-radius: 20px 20px 0 0; display: flex; flex-direction: column; overflow: hidden; animation: slideUp 0.3s cubic-bezier(0.16, 1, 0.3, 1); }\r\n        @keyframes slideUp { from { transform: translateY(100%); } to { transform: translateY(0); } }\r\n        .gs-modal-header { display: flex; justify-content: space-between; align-items: center; padding: 20px; border-bottom: 1px solid #f0f0f0; background: #fff; }\r\n        .gs-modal-header h4 { margin: 0; font-size: 18px; color: #1a1a1a; font-weight: 800; }\r\n        .gs-modal-close { background: #f5f5f5; border: none; width: 32px; height: 32px; border-radius: 50%; display: flex; justify-content: center; align-items: center; font-size: 16px; cursor: pointer; color: #555; }\r\n        .gs-modal-body { padding: 20px; overflow-y: auto; flex-grow: 1; background: #fafafa; }\r\n        \r\n        \/* \u5e95\u90e8\u6309\u94ae\u5e03\u5c40 *\/\r\n        .gs-modal-footer { padding: 15px 20px; background: #fff; border-top: 1px solid #f0f0f0; display: flex; flex-direction: column; gap: 10px; }\r\n        \r\n        \/* AI Button \u9ed8\u8ba4\u72b6\u6001 (\u7ea2\u8272) *\/\r\n.btn-ai-vision { width: 100%; padding: 16px; background: #8B0000; color: #ffffff !important; border: none; border-radius: 12px; font-size: 16px; font-weight: 800; cursor: pointer; display: flex; justify-content: center; align-items: center; gap: 8px; transition: background 0.2s, transform 0.2s; box-shadow: 0 4px 15px rgba(139,0,0,0.2); }\r\n.btn-ai-vision i { color: #ffffff !important; } \/* \u5f3a\u5236\u6b63\u5e38\u72b6\u6001\u4e0b\u7684 Icon \u4e3a\u7eaf\u767d *\/\r\n.btn-ai-vision:active { transform: scale(0.98); background: #660000; }\r\n\r\n\/* AI Button \u7981\u7528\u72b6\u6001 (\u7070\u8272) *\/\r\n.btn-ai-vision:disabled, .btn-ai-vision.disabled { background: #e0e0e0; color: #9e9e9e !important; cursor: not-allowed; transform: none; box-shadow: none; }\r\n.btn-ai-vision:disabled i, .btn-ai-vision.disabled i { color: #9e9e9e !important; } \/* \u5f3a\u5236\u7981\u7528\u72b6\u6001\u4e0b\u7684 Icon \u4e3a\u7070\u8272\uff0c\u4fdd\u6301\u4e00\u81f4\u6027 *\/\r\n        \r\n        .btn-sync-track { width: 100%; padding: 14px; background: #f5f5f5; color: #1a1a1a; border: none; border-radius: 12px; font-size: 15px; font-weight: 700; cursor: pointer; display: flex; justify-content: center; align-items: center; gap: 8px; transition: background 0.2s, transform 0.2s; }\r\n        .btn-sync-track:active { transform: scale(0.98); background: #e0e0e0; }\r\n\r\n        .exercise-video-wrapper { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; border-radius: 12px; margin-bottom: 20px; background: #000; }\r\n        .exercise-video-wrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; border: none; }\r\n        .exercise-tags-grid { display: flex; gap: 15px; margin-bottom: 20px; }\r\n        \r\n        \/* Modal \u5185\u7684\u6807\u7b7e\u6837\u5f0f *\/\r\n        .gs-badge { padding: 4px 10px; border-radius: 6px; font-size: 11px; font-weight: 700; text-transform: uppercase; letter-spacing: 0.5px;}\r\n        .badge-eq { background: #e0e0e0; color: #333; }\r\n        .badge-mu { background: rgba(139, 0, 0, 0.1); color: #8B0000; }\r\n        .badge-ai { background: #5e35b1; color: #ffffff !important; }\r\n\t\t\t.badge-ai i { color: #ffffff !important; }\r\n        \r\n        .coaching-cue-box { background: #fffdf5; border-left: 4px solid #f39c12; padding: 15px; margin-bottom: 20px; border-radius: 0 8px 8px 0; }\r\n        .coaching-cue-box h5 { margin: 0 0 5px 0; color: #d35400; font-size: 13px; text-transform: uppercase;}\r\n        .coaching-cue-box p { margin: 0; font-size: 14px; color: #444; font-weight: 500;}\r\n        .exercise-main-content { font-size: 14px; color: #555; line-height: 1.6; }\r\n        \r\n        \/* PWA \u539f\u751f\u6eda\u52a8\u9501\u5b9a\u4e0e\u5e95\u90e8\u907f\u8ba9 *\/\r\n        @media (max-width: 768px) {\r\n            .gs-modal-overlay { padding-bottom: calc(85px + env(safe-area-inset-bottom)) !important; overscroll-behavior-y: none !important; touch-action: none; }\r\n            .gs-modal-box { max-height: 80vh !important; border-radius: 20px !important; touch-action: pan-y; box-shadow: 0 -10px 30px rgba(0,0,0,0.3); }\r\n            .gs-modal-body { overscroll-behavior-y: contain !important; -webkit-overflow-scrolling: touch; }\r\n        }\r\n        html, body { overscroll-behavior-y: none !important; }\r\n    <\/style>\r\n\r\n    <script>\r\n    function gsFilterExercises() {\r\n        const sm = document.getElementById('filter-muscle').value;\r\n        const se = document.getElementById('filter-eq').value;\r\n        let v = 0;\r\n        document.querySelectorAll('.gs-ex-card').forEach(card => {\r\n            const m = card.getAttribute('data-muscle'), e = card.getAttribute('data-eq');\r\n            if((sm === 'all' || m.includes(sm)) && (se === 'all' || e.includes(se))) {\r\n                card.style.display = 'flex'; v++;\r\n            } else {\r\n                card.style.display = 'none';\r\n            }\r\n        });\r\n        document.getElementById('no-results-msg').style.display = (v===0) ? 'block' : 'none';\r\n    }\r\n\r\n    \/\/ \u5f39\u7a97\u5f00\u542f\u903b\u8f91 (\u63a5\u6536 ID, Slug \u548c isAISupported \u72b6\u6001)\r\n    function gsOpenExerciseModal(exId, exSlug, isAISupported) {\r\n        document.getElementById('gs-exercise-modal').style.display = 'flex';\r\n        document.body.style.overflow = 'hidden'; \r\n        \r\n        \/\/ 1. \u7ed1\u5b9a Track \u6309\u94ae\r\n        document.getElementById('gs-btn-track-sync').setAttribute('onclick', `gsSyncToTracker(${exId})`);\r\n        \r\n        \/\/ 2. \u6839\u636e ACF \u72b6\u6001\u52a8\u6001\u5207\u6362 AI \u6309\u94ae\u7684\u5916\u89c2\u4e0e\u529f\u80fd\r\n        const aiBtn = document.getElementById('gs-btn-ai-vision');\r\n        if (isAISupported) {\r\n            aiBtn.disabled = false;\r\n            aiBtn.className = 'btn-ai-vision';\r\n            aiBtn.innerHTML = 'Launch AI Vision <i class=\"ph-light ph-scan\"><\/i>';\r\n            aiBtn.setAttribute('onclick', `gsLaunchAIVision(${exId}, '${exSlug}')`);\r\n        } else {\r\n            aiBtn.disabled = true;\r\n            aiBtn.className = 'btn-ai-vision disabled';\r\n            aiBtn.innerHTML = 'AI Vision Not Available <i class=\"ph-light ph-prohibit\"><\/i>';\r\n            aiBtn.removeAttribute('onclick');\r\n        }\r\n\r\n        const data = new FormData();\r\n        data.append('action', 'gs_get_exercise_modal_data');\r\n        data.append('ex_id', exId);\r\n        \r\n        fetch('https:\/\/gooart.space\/wp-admin\/admin-ajax.php', { method: 'POST', body: data })\r\n        .then(res => res.json())\r\n        .then(res => {\r\n            if(res.success) {\r\n                document.getElementById('gs-modal-title').innerText = res.data.title;\r\n                document.getElementById('gs-modal-content').innerHTML = res.data.html;\r\n            }\r\n        });\r\n    }\r\n\r\n    function gsCloseExerciseModal() {\r\n        document.getElementById('gs-exercise-modal').style.display = 'none';\r\n        document.body.style.overflow = 'auto';\r\n        document.getElementById('gs-modal-title').innerText = 'Loading...';\r\n        document.getElementById('gs-modal-content').innerHTML = '<div style=\"text-align:center; padding: 40px; color:#888;\"><i class=\"ph-light ph-spinner ph-spin\" style=\"font-size:32px;\"><\/i><\/div>';\r\n    }\r\n\r\n    \/\/ \u542f\u52a8 AI \u89c6\u89c9\u7684\u4ea4\u4e92\u95ed\u73af\r\n    function gsLaunchAIVision(exId, slug) {\r\n        gsCloseExerciseModal();\r\n        setTimeout(() => {\r\n            if (typeof window.FCS_VisionEngine !== 'undefined' && typeof window.FCS_VisionDictionary !== 'undefined') {\r\n                const processor = window.FCS_VisionDictionary.getProcessor(slug);\r\n                if (processor) {\r\n                    window.FCS_VisionEngine.startSession(exId, slug, processor);\r\n                } else {\r\n                    alert('AI Coach module for this exercise is currently in development.');\r\n                }\r\n            } else {\r\n                alert('AI Engine is initializing or failed to load. Please refresh the page.');\r\n            }\r\n        }, 300);\r\n    }\r\n\r\n    \/\/ \u624b\u52a8\u8ffd\u8e2a\u8054\u52a8\r\n    function gsSyncToTracker(exId) {\r\n        gsCloseExerciseModal();\r\n        const trackerSelect = document.getElementById('gs-exercise-select');\r\n        const analyticsSelect = document.getElementById('gs-dash-exercise-select'); \r\n        const trackerContainer = document.querySelector('.gs-workout-logger-card');\r\n        \r\n        if(trackerSelect) {\r\n            trackerSelect.value = exId;\r\n            trackerSelect.dispatchEvent(new Event('change')); \r\n        }\r\n        \r\n        if(analyticsSelect) {\r\n            analyticsSelect.value = exId;\r\n            analyticsSelect.dispatchEvent(new Event('change')); \r\n        }\r\n\r\n        if(trackerContainer) {\r\n            trackerContainer.scrollIntoView({ behavior: 'smooth', block: 'center' });\r\n            setTimeout(() => {\r\n                const weightInput = document.getElementById('gs-weight');\r\n                if(weightInput) weightInput.focus();\r\n            }, 600);\r\n        } else {\r\n            alert('Please Log In or navigate to the Dashboard to track this exercise.');\r\n        }\r\n    }\r\n    <\/script>\r\n    <br \/>\n<p style=\"text-align:center;\">Silakan masuk untuk melacak pelatihan 246 FCS Anda.<\/p><br \/>\n<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-6141","page","type-page","status-publish"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/pages\/6141","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/comments?post=6141"}],"version-history":[{"count":4,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/pages\/6141\/revisions"}],"predecessor-version":[{"id":6152,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/pages\/6141\/revisions\/6152"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/media?parent=6141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}