1.)
Sumo Deadlift
3 Sets__12reps__(hold at peak for 2s)__Rest 120s
2.)
Lunges
3 Sets__12reps__Rest 120s
3.)
Chest Adduction內收 (isometric hold)
4sets both sides__30s hold, switch to another side
4.)
Upright Row
3 Sets__12reps__Rest 90s
5.)
Band Pull 橡筋水平向外拉
3 Sets__30s up and down slowly (8s to move up to down)
6.)
Back Extension
4sets__12reps__R60
7.)
Shoulder Press
4Sets__12 reps__R90s
Core:
8.)
Leg Raise
3sets__12reps__R60s
9.)Cruches
3sets__12reps__R60s
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