居家20分鐘蜜桃臀訓練 (含伸展&暖身)
Side to side banded squat 阻力深蹲螃蟹走
Banded Monster walk 怪獸行走
Banded squat pulses 深蹲跳頓
Standing banded abduction 站姿阻力開合
Rest 休息一下
1 & 1/2lunge(right) 1又1/2跨步蹲(右)
1 & 1/2lunge (left) 1又1/2跨步蹲(左)
Side lunge pulses (right) 側跨步蹲停頓(右)
Side lunge pulses (left) 側跨步蹲停頓(左)
Banded Rainbow lunge (right ) 阻力彩虹跨步蹲(右)
Banded Rainbow lunge (left) 阻力彩虹跨步蹲(左)
Rest 休息一下
Banded Frog pump 阻力青蛙臀橋
Single thrust + hold(right) 單腳臀橋 + 停留(右)
Single thrust + hold (left)單腳臀橋 + 停留(左)
Banded side lying hip abduction+ hold(right) 側躺阻力開腳 + 停留(右)
Banded side lying hip abduction+ hold (left)側躺阻力開腳 + 停留(左)
Rest
Fire hydrant into leg lift (right) 小狗抬腳變化型(右)
Donkey pulses(right) 驢子抬腳停頓(左)
Fire hydrant into leg lift(left) 小狗抬腳變化型(右)
Donkey pulses (left) 驢子抬腳停頓(左)
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