none (bodyweight exercise)

Triceps stretch left

Arms

Triceps stretch right

Arms

Standing biceps stretch left

Arms

Standing biceps stretch right

Arms

站立小腿拉伸

腿部

双腿提踵

腿部

Sitting Calf Stretch (Dorsiflexion)

Legs

尾闾臀桥

有氧

Front Plank

Abs

侧向推离

腿部

躯干扭转

腹部

Hamstring Kicks

Legs

Knee to Chest Stretch

Legs

仰卧肘推

腹部

Push-Up

Chest

拍手俯卧撑

胸部

Bird Dog

Abs

Ab wheel

Abs

Treadmill Cardio

Cardio

Stationary bike cardio

Cardio

Isometric Squat to Failure

Legs

ankle dorsiflexion rocks

Legs

跟腱泡沫轴滚动

腿部

Hamstring Foam roller

Legs