Serratus anterior

Cross-Bench Dumbbell Pullovers

Chest

Quadriped Arm and Leg Raise

Back

Single Arm Plank to Row

Back

中立握胸下拉

背部

高位下拉拉背

背部

坐式背部伸展機器

背部

單邊鋼索拉力器拉背

背部

Tuck planche

Shoulders

Scapular Pushups

Back

熊

熊步2

胸部

T

Turkish Get-Up

Abs

拉

拉桿機

Cardio

T

TRX Obliques

Abs

A

Arm Raises (T/Y/I)

Arms

R

Remo alto polea alta

Back

L

L-Sit (Foot Supported)

Abs

S

Serratus Wall Slide Stretch

Shoulders

P

Planche Lean Hold

Shoulders

P

Pike Hold (Floor)

Shoulders