frog crunch

腰腹 · 自重

ez-bar close-grip bench press

上臂 · 曲杠

tire flip

大腿 · tire

chest dip on straight bar

胸部 · 自重

cable thibaudeau kayak row

背部 · 绳索

bridge - mountain climber (cross body)

腰腹 · 自重

dumbbell lying on floor rear delt raise

肩部 · 哑铃

seated piriformis stretch

大腿 · 自重

rocking frog stretch

大腿 · 自重

lever horizontal one leg press

大腿 · 杠杆器械

jump rope

有氧 · rope

cable lateral pulldown with v-bar

背部 · 绳索

dumbbell lying pronation on floor

前臂 · 哑铃

dumbbell lying supination on floor

前臂 · 哑铃

lever reverse grip lateral pulldown

背部 · 杠杆器械

ez-barbell standing wide grip biceps curl

上臂 · 曲杠

dumbbell step-up lunge

大腿 · 哑铃

barbell squat jump step rear lunge

大腿 · 杠铃

barbell sitted alternate leg raise

腰腹 · 杠铃

barbell sitted alternate leg raise (female)

腰腹 · 杠铃

twisted leg raise (female)

腰腹 · 自重

twisted leg raise

腰腹 · 自重

dumbbell supported squat

大腿 · 哑铃

dumbbell single leg deadlift with stepbox support

大腿 · 哑铃