none (bodyweight exercise)

Foam Roller Anterior tibialis

Legs

Foam Roller Iliotibial band

Legs

Foam Roller quadriceps

Legs

Foam Roller Gluteus

Legs

Foam Roller Adductors

Legs

Side stretch

Back

Hip Flexor Stretch

Legs

Lunge with Twist Stretch

Legs

Lying Figure Four Stretch

Legs

Pigeon Stretch

Legs

Runners Lunge Stretch

Legs

Standing IT Band Stretch

Legs

Supported Calf Stretch

Calves

负重俯卧撑

胸部

Tuck planche

Shoulders

Step Jack

Cardio

Slow Squat

Legs

Marching High Knees

Legs

爆發式俯卧撑

胸部

Russian Push Ups

Chest

Single-Leg Soft-Landing Holds

Legs

Captain's Chair Knee Raise

Abs

Captain's Chair Oblique Knee Raise

Abs

傾斜拉 - 环

背部