Movement Library
857 exercise demonstrations. Tap one to watch.
857 movements
Single-Leg Hip Openers
单腿提膝髋关节打开
Sprint Step-In Medicine Ball Slam
冲刺垫步药球砸墙
Prone Bench Hip Extension
俯卧髋伸展抬腿
Single-Leg Lateral Hurdle to 90° Box Jump
单腿侧向过栏转体跳箱
Reactive Hurdle Pogo
小栏架反应 Pogo 跳
Hurdle Pogo
小栏架 Pogo 跳
Lateral Reactive Hurdle Pogo
小栏架侧向反应 Pogo 跳
Single-Leg Hurdle Reactive Hop
单腿小栏架反应跳
Single-Leg Hurdle Hop
单腿小栏架跳
Outside-Leg Hurdle Reactive Lateral Hop
外侧腿小栏架反应侧向跳
Inside-Leg Hurdle Reactive Lateral Hop
内侧腿小栏架反应侧向跳
Single-Leg Hurdle 90° Bound and Stick
单腿小栏架 90°变向稳定跳
Single-Leg Hurdle 90° Bound
单腿小栏架 90°变向跨步跳
Hurdle Lateral Quick Hops
栏架左右快速跳
90° Hurdle Hop Change of Direction
90°变向跨栏跳
Single-Leg Lateral Hurdle Quick Hops
单腿栏架左右快速跳
Single-Leg Lateral Hurdle Hop to Bound Switch
单腿侧向跨栏接跨步换脚跳
Hurdle Lateral Shuffle Quick Feet
栏架侧向快速滑步
Hurdle Crossover Quick Feet
栏架左右交叉步
Single-Leg Forward-Lateral Hurdle Hop
单腿前侧向跨栏跳
Overhead A-Switch
过顶A位换腿
Overhead A-Switch with Double Pogo
过顶A位双跳换腿
Overhead A-Walk
过顶A字走
Eccentric Reactive Bulgarian Split Squat
离心反应式保加利亚分腿蹲
Reactive Barbell Bulgarian Split Squat
反应式杠铃保加利亚分腿蹲
Figure-4 Crunch
4字卷腹
Figure-4 Oblique Crunch
四字斜向卷腹
Alternating Knee Drive Barbell Inverted Row
交替提膝杠铃反向划船
Barbell Inverted Row
杠铃反向划船
Dumbbell Squat to Press
哑铃深蹲过顶举
Spiderman Plank
蜘蛛式平板支撑
World’s Greatest Stretch
最伟大拉伸
Front-Leg Dominant Split Squat
前脚主导分腿蹲
Spanish Squat
西班牙深蹲
Split Stance Box Jumps
分腿站姿跳箱
90/90 Single-Arm Dumbbell Bench Press
90/90单臂卧推
Repeated Box Jumps
连续反应跳箱
Depth Jump
深度跳
Loaded Depth Jump
负重深度跳
Dumbbell Split Drop Catch
哑铃分腿下坠制动
GHD Lateral Hold Plate Press-Out
GHD侧面保持铃片前推
Barbell Back Squat
杠铃深蹲
Dumbbell Squat Snatch
哑铃深蹲抓举
Single-Arm Dumbbell Squat Snatch
哑铃深蹲单臂抓举
Traveling Consecutive Broad Jumps
行进间连续跳远
Traveling Consecutive Vertical Jumps
行进间连续跳高
Barbell Unstable Load Strict Press
杠铃不稳定负重实力推
Dumbbell Clean to Lunge Overhead Press
哑铃高翻接弓步上举
Seated Reactive Vertical Jump
坐姿反应纵跳
Dumbbell Copenhagen Plank
手持哑铃哥本哈根式
Dead Bug Alternating Dumbbell Bench Press
死虫式哑铃交替卧推
Dead Bug Dumbbell Bench Press
死虫式哑铃卧推
Archer Pull-Up
弓箭手引体
Dumbbell Front-Loaded Single-Leg Eccentric Squat
哑铃颈前单腿离心下蹲
Dumbbell Romanian Deadlift
哑铃罗马尼亚硬拉
Cable Hammer Curl
绳索锤式二头弯举
Resistance Band Tall-Kneeling Lat Pulldown
弹力带高跪姿下拉
Resistance Band Split-Stance Seated Pulldown
弹力带分腿坐姿下拉
Resistance Band Resisted Push-Pull
弹力带对抗推拉
Mini Band Split-Stance 4-Directional Walk
迷你带分腿姿四向行走
Mini Band Ready Position 4-Directional Walk
迷你带准备姿四向行走
Mini Band Standing Knee Drive
迷你带站姿提膝
Long-Kneeling Rotational Med Ball Wall Throw
药球长跪姿侧对墙旋转砸墙
Long-Kneeling Rotational Med Ball Wall Throw with Downward-to-Rotational Sequence
药球长跪姿侧对墙下砸接旋转砸墙
Med Ball Step-In Rotational Side Throw
药球收腿落地侧抛
Pogo to Explosive Crossover Step Flow
Pogo 接爆发交叉步
Pogo to Lateral Power Shuffle Flow
Pogo接侧向爆发滑步
Standing Plate Front Raise
铃片站姿前平举
Dumbbell Bench Press
哑铃平凳卧推
Dumbbell/Plate Bent-Over T Raise
哑铃/铃片俯身 T 字外展
Lateral Alternating Double–Single Pogo
侧向双单脚交替 Pogo
Half-Kneeling Alternating Overhead Med Ball Slams
药球分腿跪姿左右交替过头下砸
Alternating Double–Single Pogo
双单脚交替 Pogo
Low Mini Hurdles to Lateral to Linear
小栏架连续侧向移动接冲刺
Sumo Deadlift
相扑硬拉
Barbell Box Reactive Squat
杠铃箱蹲反应蹲起
Lateral Mini Hurdle Hops
侧向小栏架跳
Lateral Mini Hurdle Hops
侧向小栏架连续跳
Lateral Line Hops to Sprint
侧向线跳接冲刺
Lateral Line Hops
侧向线跳
Barbell Lunge
杠铃弓步蹲
Tall-Kneeling Overhead Kettlebell Triceps Extension
高跪姿壶铃颈后臂屈伸
Half-Kneeling Rotational Med Ball Slam (Upper Body Focus)
药球半跪姿旋转砸墙（上肢）
Half-Kneeling Rotational Med Ball Slam (Hip Focus)
药球半跪姿旋转砸墙（髋关节）
Side-Facing Wall Split-Kneeling Rotational Med Ball Slam
药球侧对墙单腿跪姿旋转砸墙
Split-Stance Rotational Med Ball Slam (Upper Body Focus)
药球分腿站姿旋转砸墙（上肢）
Split-Stance Rotational Med Ball Slam (Hip Focus)
药球分腿站姿旋转砸墙（髋关节）
Side-Facing Wall Single-Leg Rotational Med Ball Slam
药球侧对墙单腿落地旋转砸墙
Side-Facing Wall Split-Kneeling Reactive Rotational Med Ball Slam
药球侧对墙分腿跪姿反应旋转砸墙
Side-Facing Wall Single-Leg Box Squat to Rotational Med Ball Slam
药球侧对墙箱上单腿起接旋转砸墙
Front-Facing Wall Single-Leg Kneeling Med Ball Slam
药球正对墙单腿跪姿砸墙
Reactive Alternating Single-Leg 90° Rotational Bound
单腿交替反应90°旋转前跳
Reactive Alternating Single-Leg Bound
单腿交替反应前跳
Alternating Single-Leg 90° Rotational Bound
单腿交替90°旋转前跳
Single-Leg Kettlebell Swing
单腿壶铃摆动
Wall Sprint Leg Drive
靠墙蹬压
Wall Drive with 1 Switch
靠墙蹬压 + 切换一次
Wall Drive with 2 Switches
靠墙蹬压 + 切换两次
Wall Drive with 3 Switches
靠墙蹬压 + 切换三次
Single-Leg Drive
连续蹬压（不交替）
Alternating Single-Leg Bound
单腿交替前跳
Drop to Squat
深蹲落地
Single-Leg Double Lateral Bound
单腿侧向2次跳
Single-Leg Forward Hop + 135° Cut Jump
单腿前跳接135度变向跳
Single-Leg Forward Hop + 90° Cut Jump
单腿前跳接90度变向跳
Single-Leg Forward Hop + 45° Cut Jump
单腿前跳接45度变向跳
Bound + Turn + Vertical Jump
跨步跳接转身跳远接纵跳
Reactive Box Jump
反应跳箱
Bound + Turn + Broad Jump
跨步跳接转身跳远
Single-Leg Hop to Rotational Med Ball Slam
药球单腿小跳接转身砸墙
Drop to Vertical Jump
落地纵跳
Pulsing Mini Hurdle Hops
脉冲式小栏跳
Line Hops
直线前后跳
Kneeling Jump to Sprint
半跪跳起接冲刺
Jog
慢跑
Hurdle Jump to Broad Jump
栏架跳接跳远
High-Knee to Butt-Kick Run to Sprint
高抬腿-后踢腿连续跑接冲刺
Half-Kneeling Start (First-Step Focus)
半跪姿起跑（关注第一步）
Ankling
踝弹步
D-Skip
D式跳跃步
B-Skip
B式跳步
B-March
B式提膝回摆走
Lateral Bound + Single-Leg Vertical Jump
侧向跨步跳接单腿纵跳
Lateral Bound + Vertical Jump
侧向跨步跳接纵跳
Med Ball Continuous Lateral Bounds + Cone Touch
药球连续侧向跨步跳+触碰标志盘
Straight-Leg Shuffle
直腿前倾小步频快跑
Side Plank Plate Press
侧支撑铃片上推
Plate Prone Bench Y-Raise to External Rotation Press
铃片牧师凳俯身背起接外旋上举
Pogo Jump
原地垂直弹跳
Power Skip for Distance
水平爆发跳步
Power Skip for Height
垂直爆发跳步
Crossover Bound to Sprint
交叉跨步跳接冲刺
Explosive B-Skip
爆发式 B 字跳步
Half-Kneeling Start
半跪姿起跑
Falling Start
前倾起跑
D-Skip
髋膝循环跳步
Crossover Bound
交叉跨步跳
C-Skip
C 字跳步
B-Skip
B 字跳步
A-Run
A 式跑
Alternating Pogo
交替原地弹跳
Alternating Bounding (Focus on Height)
交替跨步跳（关注高度）
Alternating Bounding (Focus on Distance)
交替跨步跳（关注距离）
Trap Bar Speed Deadlift
六角杠速度硬拉
Trap Bar Loaded Squat Jump
六角杠负重蹲跳
Resisted Squat Jump
抗阻深蹲跳
Resisted Lunge Jump
抗阻弓步跳
Alternating Lunge Jump
弓步交换跳
A-Switch
A 式交换步
Continuous Lateral Bounds + Cone Touch
连续侧向跨步跳接触碰标志盘
Single-Leg Lateral Hop to Broad Jump
单腿侧跳接转身跳远
Straight-Leg Bound
直腿弹跳步
Barbell Squat Jump
杠铃深蹲跳
Barbell Power Clean to Single-Leg Step-Up
杠铃高翻接单腿蹬阶
Split-Stance Trap Bar Deadlift
分腿姿六角杠硬拉
Alternating Step-Up Jump
交替蹬阶跳
Band-Assisted Lunge Jump
弹力带助力弓步跳
A-Skip
A式跳步
Continuous Lateral Bounds
连续侧向跨步跳
Resisted Pogo Jump
抗阻 Pogo 跳
Kettlebell Swing
壶铃甩摆
A-March
A式高抬腿行进
Lateral Bound + Quick Reset
侧向跨步跳接快速复位
Fast Leg Drill
快速摆腿
Lateral Bound and Stick
单腿侧向跨步跳接Stick
A-Walk
A式走
Reactive Step-Up Jump
反应蹬阶跳
Band-Assisted Lunge Switch Jump
弹力带助力弓步交换跳
Band-Assisted Reactive Squat Jump
弹力带助力反应蹲跳
Single-Leg Depth Drop + Lateral Hop + Broad Jump
单腿跳深接侧向跳接跳远
Depth Jump to Broad Jump
跳深接跳远
Tall-Kneeling MB Chest Throw
药球高跪姿爆发前抛
Tall-Kneeling Alternating MB Slam
药球高跪姿左右交替下砸
Banded Bird Dog Single-Arm Pull
鸟狗式-弹力带单臂垂直拉
Half-Kneeling Banded Anti-Rotation Press
分腿跪姿-弹力带侧向对抗胸前推
TRX Reverse T & Y Raise
TRX 反向T字＋Y字开合
Gliding Hamstring Curl
滑垫腿弯举
Single-Leg Knee Drive with Kettlebell
壶铃单腿屈髋上提
Kettlebell Weighted 90-90 Hip Rotation
壶铃负重90-90髋关节旋转
Kettlebell Single-Arm 90° L-Position Rack Walk
壶铃单侧90度弯臂行走
Kettlebell Single-Arm Alternating Forward Lunge
壶铃单手负重交替前弓步
Kettlebell Lateral Anti-Drift March
壶铃侧向对抗 March
Kettlebell Overhead + Farmer's Carry
壶铃单侧上举+单侧农夫行走
Boat Pose
船式
Bent-Over Single-Arm MB Slam
俯身单臂药球下砸
Suitcase Carry
提箱行走
Forward–Lateral–Forward Hurdle Jump
前—侧—前跨栏跳
Mini Band Lateral Walk
迷你带侧步走
Mini Band Clamshell
迷你带蚌式开合
Band Hip Adduction
弹力带内收肌训练
Split-Stance Band Horizontal Row
弹力带分腿站姿水平划船
Band-Resisted Dead Bug
弹力带对抗死虫
Band Single-Arm External Rotation
弹力带单臂肱骨外旋
Band-Resisted Lateral Power Shuffle
弹力带抗阻侧向滑步
Band-Resisted Lateral Anti-Shift Single-Leg Squat
弹力带侧向对抗单腿半蹲
Lateral Plyometric Push-Up
侧向爆发俯卧撑
Explosive Pull-Up
爆发引体向上
Clap Push-Up
击掌俯卧撑
Sit-Up with Reach
仰卧起坐前触
Pallof Press Hold
弹力带胸前推保持
Forward + 45° Lunge Combo
前 + 45° 弓箭步组合
Bench-Supported Single-Arm Row
平凳俯身单臂划船
Barbell Single-Leg Box Squat
杠铃单腿箱蹲
Kneeling Jump to Box Jump
跪姿起跳接跳箱
Lateral Half-Kneeling Step-Up with Knee Drive
侧向半跪姿蹬阶 + 提膝
Split-Stance Single-Arm Band Horizontal Pull
弹力带分腿站姿单臂水平拉
Barbell Lateral Lunge
杠铃侧弓步
Banded Kettlebell Swing
弹力带壶铃甩摆
Band-Assisted 90° Squat Reactive Jumps
弹力带辅助90°深蹲连续反应跳
Single-Leg Broad Jump to Lateral Bound
单腿跳远接侧向跨步跳
Single-Leg Lateral Double Hop to Stick
单腿侧向双跳停稳
Band-Resisted Explosive Pull-Up
弹力带抗阻快速引体向上
Barbell Seal Row
杠铃卧拉
Half-Kneeling Step-Up with Knee Drive
半跪姿蹬阶 + 提膝
Tall-Kneeling Dumbbell Lunge Clean
哑铃高跪姿弓步翻举
A-Switch with Bounce
A式交换弹跳
A-Switch
A式交换步
Line Hops
双脚快速前后小跳
Box Drop to Med Ball Chest Pass to Wall
跳箱落地接药球胸前抛
Single-Leg Drop to Medicine Ball Side Throw
药球单腿落地接侧抛
Tall-Kneeling Med Ball Chest Pass
高跪姿药球胸前投掷
Tall-Kneeling Med Ball Rotational Throw
高跪姿药球左右旋转投掷
Straddle-Seated Overhead Med Ball Slam to Wall
开腿坐姿药球过顶砸墙
Straddle-Seated Med Ball Chest Pass to Wall
开腿坐姿药球胸前推墙
Straddle-Seated Rotational Med Ball Wall Throw
开腿坐姿旋转药球对墙抛
Medicine Ball Slam to Side Throw
药球下砸接侧抛
V-Sit Rotational Med Ball Wall Throw
V字坐姿旋转药球对墙抛
Medicine Ball Squat to Overhead Throw
药球深蹲上抛
Kettlebell Deadlift
壶铃硬拉
High Plank Alternating Step-Up
高位平板支撑交替上台阶
Dumbbell Plank Alternating Row
哑铃平板支撑交替划船
Bench-Supported Single-Leg Dumbbell Calf Raise
单腿凳上支撑哑铃负重提踵
Kneeling Jump to Box with Immediate Second Jump
跪姿起跳接跳箱二次跳
Isometric Step-Down
等长单腿台阶下蹲
Rear-Foot-Elevated Single-Leg Reactive Squat
后脚抬高单腿反应爆发蹲起
Rear-Foot-Elevated Single-Leg Jump Squat
后脚抬高单腿蹲跳
Barbell Step-Up with Knee Drive
杠铃负重蹬阶提膝
Barbell Split Squat
杠铃分腿蹲
Barbell Step-Up
杠铃蹬阶
Barbell Bulgarian Split Squat
杠铃保加利亚分腿蹲
Prone Band Hamstring Curl
俯卧弹力带勾腿
Single-Leg Step-Down
单腿台阶下蹲
Broad Jump to Hurdle Jump
立定跳远接栏架跳
Broad Jump to Hurdle Jumps
立定跳远接连续栏架跳
Approach Single-Leg Hurdle Jumps
助跑单腿连续跨栏跳
Lateral Power Shuffle to Sprint
侧向爆发滑步接冲刺
Lateral Single-Leg Kneeling Pop-Up to Sprint
侧向单腿跪姿弹起接冲刺
Fast Single-Leg Lateral Hurdle Jump to Sprint
单腿快速侧跳小栏架接冲刺
Continuous Skater Jumps
连续滑雪者跳
180° Rotation Hurdle Jumps
180度旋转栏架连续跳
Lateral Power Shuffle
侧向爆发滑步
Lateral Pogo
侧向脚踝小跳
Copenhagen Hip Adduction with Dumbbell
哑铃动态哥本哈根内收
Band Standing Knee Extension
弹力带站姿单腿膝伸展
Roman Chair Side Hold
罗马椅侧向静力保持
Dead Bug
死虫式
Plank with Shoulder Tap
平板支撑摸肩
Plank Shoulder Tap with Knee Drive
平板支撑摸肩提膝
Plank with Leg Raise Hold
平板支撑抬腿保持
Plank Bird Dog
平板鸟狗式
Bird Dog with Foam Roller
泡沫轴鸟狗式
Kettlebell Russian Twist
壶铃俄罗斯转体
Kettlebell Offset March
壶铃单侧负重原地行进
Dumbbell Hip Bridge
哑铃负重仰卧臀桥
Anti-Lateral Flexion Hold
负重抗侧屈静力保持
Plate Punch Out
杠片前推
Continuous Squat Jumps
连续深蹲跳
High Knee Run
原地高抬腿跑
Kneeling Alternating Lunge Stand with Med Ball
药球胸前跪姿交替弓步站起
Reverse Bird Dog
反向鸟狗式
RFE Forward Hop to Decel Lunge
后脚抬高前跳制动弓步
3 Quick Hops into Forward Deceleration Lunge
三次连续小跳接前跳制动弓步
Seated Eccentric Hip Flexion
坐姿负重髋屈离心
Side Plank Hip Lift
侧支撑顶髋
Supine Straight-Leg Reach
仰卧直腿上摸
Banded ATYI Raise
弹力带ATYI字肩带激活
Barbell Alternating Reverse Lunge
杠铃交替后撤弓步
Banded Y Raise
弹力带Y字上举
Dumbbell Biceps Curl to Press
哑铃二头弯举接过头推举
Split-Stance Overhead Cable Triceps Extension
分腿站姿绳索过头三头伸展
Incline Bench Prone Dumbbell Alternating Row
上斜凳俯卧哑铃交替划船
Sprint Single-Leg Box Jump
冲刺助跑单腿跳箱
Reactive Lateral Box Jump with Rotation
反应式侧向旋转跳箱
Stair Stepper
楼梯机
SkiErg
滑雪机
Assault Bike
风阻单车
Approach Box Jump
助跑跳箱
SL Box Drop + 90° Turn Jump
侧向单腿跳深接90度转身跳箱
Half-Kneeling Box Jump
半跪姿跳箱
A-Skip
A字垫步
SL Glute Bridge Hold to SA Dumbbell Press
单腿臀桥保持接单臂哑铃卧推
Hip Thrust to Plate Press
臀冲接铃片卧推
Lateral Skater Jump to Side Medicine Ball Wall Throw
药球侧向跨步跳接对墙侧抛
Lateral Shuffle to Medicine Ball Side Throw
药球侧滑步接侧抛
Tall-Kneeling Medicine Ball Chest Pass
高跪姿药球胸前传
Medicine Ball Kneeling Overhead Throw
药球跪姿双手头顶前抛
Single-Leg Reactive Box Jump
单腿反应跳箱
Sumo Squat Stretch
相扑式拉伸
Knee Hug to Lunge with Rotation
直腿抱膝接弓步旋转
Upward Dog to Downward Dog with Toe Touch
上犬式接下犬式摸脚尖
Reactive Straight-Leg Box Jump
反应直腿跳箱
Keiser Split-Stance Rotational Chop
Keiser弓步姿旋转击球
Keiser Reactive Lunge
Keiser杠铃反应式弓步蹲
Keiser High-to-Low Chop
Keiser站姿伐木
Medicine Ball Split-Stance Forward Throw
药球分腿站姿前抛
Medicine Ball Lunge Side Throw
弓步姿药球侧抛
Medicine Ball Single-Arm Shot Put Throw
药球单臂推铅球式抛
Medicine Ball Standing Explosive Hip Throw to Wall
药球站姿对墙前抛
Split-Stance Medicine Ball Side Toss
分腿站姿药球侧抛
Banded Tall-Kneeling Diagonal Lift
弹力带高跪姿拔剑
Banded Lateral Bound
弹力带侧向跨步跳
Treadmill
跑步机
Elliptical Trainer
椭圆仪
Assault Runner Sprint
无动力跑步机冲刺
Foam Roll Myofascial Release
全身泡沫轴放松
Massage Ball Release for TFL and Iliopsoas
筋膜球放松阔筋膜张肌与髂腰肌
Isometric Lunge Pulse
弓步等长弹振蹲
45-Degree Skater Jump
45度滑冰者跳
Dumbbell Single-Arm Push Press
哑铃单臂借力推举
Dumbbell Alternating Lateral Lunge
哑铃负重交替侧弓步
Sprinter Sit-Up
跑者式仰卧起坐
Fast Butt Kick Run to Sprint
快速踢臀跑接冲刺
Single-Leg Butt Kick Run
单腿踢臀跑
Barbell Deadlift
杠铃硬拉
Kneeling Jump to Chest Contact Jump
跪姿起跳接触胸跳
Prone Plate Swimmer
铃片俯卧游泳者
Kneeling Single-Arm Band Pulldown
弹力带高跪姿单臂下拉
V-Sit Hold with Trunk Rotation
V字保持-躯干左右旋转
V-Sit Hold with Alternating Arm Raise
V字保持-交替抬手
Barbell Push Jerk
杠铃挺举式上举
Triple Jump
三级跳远
Trap Bar Reactive Jump
六角杠铃反应蹲跳
Continuous Hurdle Jumps
连续栏架跳
Alternating Bounds (Focus on Distance)
交替腾跃（强调距离）
Single-Arm Dumbbell Overhead Press – Lunge Position
哑铃弓步单臂上推
Single-Leg Glute Bridge to Kettlebell Single-Arm Press
单腿臀桥+壶铃单臂推
Medicine Ball Russian Twist to Overhead Throw
药球俄罗斯转体接上抛
Medicine Ball Wall Throw (Standing)
药球站姿对墙前抛
Medicine Ball Hollow Body Raise
药球仰卧两头起
Weighted Dead Bug
药球死虫式
Seated Dumbbell Overhead Press
哑铃坐姿肩上推举
Kettlebell Single-Leg RDL
壶铃单腿硬拉
Swiss Ball Leg Curl
仰卧瑜伽球勾腿
Swiss Ball Wall Squat
瑜伽球靠墙静蹲
ISO Single-Leg Hamstring Bridge – Elevated
单腿抬高腘绳肌桥（等长）
Plank with Alternating Arm Reach
平板支撑交替伸手
Kettlebell Farmer's Carry
壶铃农夫行走
Single-Arm Dumbbell Wrist Curl
哑铃单手腕弯举
Banded Face Pull with External Rotation
弹力带面拉接外旋
Banded Neutral-Grip Pull-Up
弹力带辅助对握引体向上
Single-Leg Glute Bridge
单腿臀桥
Alternating Dumbbell Reverse Lunge
哑铃交替后弓步
Dumbbell Goblet Squat
哑铃高脚杯深蹲
Kettlebell Goblet Squat
壶铃高脚杯深蹲
Eccentric Squat to Vertical Jump to Broad Jump
慢速离心下蹲接垂直纵跳接跳远
Crossover Skater Jump
交叉步滑冰者跳
Crossover Run (Front Leg)
交叉步跑（前腿主导）
Crossover Run (Back Leg)
交叉步跑（后腿主导）
Half-Kneeling Medicine Ball Side Throw
分腿跪姿药球侧抛
Battle Rope Alternating Waves
战绳双臂交替甩绳
Weight Plate Thruster
铃片火箭推
Jumping Jack to Squat
开合跳接深蹲
Alternating Split Squat Jump
交替弓步跳
Push-Up
俯卧撑
Squat Jump
蹲跳
A-Skip Quick Contact
A字快速触地摆髋跳
A-Skip with Power
A字发力摆髋跳
A-Skip
A字跳步
A-March
A字行进
Lateral Lunge to Vertical Jump
侧跨步接纵跳
Sprinter Step-Up Jump
冲刺姿蹬阶跳
Lateral Skater Jump
侧向滑冰跳
Lateral Step-Up Jump
侧向蹬阶跳
Two-to-One Broad Jump
双脚起单脚落立定跳远
Double Hurdle Approach Jumps
双栏架助跑起跳
Approach Hurdle Jump
助跑栏架跳
Carioca
卡里奥卡侧交叉步
Ascending Skater Jump
递增侧向滑冰跳
180-Degree Hurdle Jump
180度旋转栏架跳
Banded Dead Bug
弹力带死虫式
Side Plank with Band Row
弹力带侧支撑划船
Banded Anti-Lateral Dead Bug
弹力带侧向对抗死虫式
Single-leg Glute Bridge Hold
单腿臀桥保持
Side Plank Hip Lift with Leg Raise
侧支撑顶髋加抬腿
Side Plank with Leg Raise
侧支撑加抬腿
3-Way Pallof Press
三向帕洛夫推
Straight-leg Windshield Wiper
仰卧直腿雨刷
Side-lying Crunch
侧卧两头起
2 to 1 Landing
双脚起跳单脚落地
Dumbbell Alternating Underhand/Overhand Biceps Curl
哑铃正反握交替二头弯举
Band Overhead Triceps Extension
弹力带过头三头伸展
Pallof Press
帕洛夫推
Split-Stance Band Triceps Pushdown
弹力带分腿站姿三头下压
Hanging Leg Raise
悬垂举腿
Dumbbell Bent-Over Reverse Fly
哑铃俯身飞鸟
Dumbbell Bird Dog Single-arm Row
哑铃鸟狗式单臂划船
Dumbbell Single-leg RDL to Calf Raise
哑铃单腿硬拉接提踵
Stiff-leg Box Jump
直腿跳箱
Standing MB Side Toss
药球站姿对墙侧抛
Med Ball Sprint-Step Overhead Throw
药球冲刺垫步过头前抛
Butt Kick Run to Sprint
勾腿跑接冲刺
3-Max Jump to Sprint
原地最大触胸跳接冲刺
Medicine Ball Slam
药球下砸
Assisted Single-Arm Medicine Ball Shotgun Throw
药球助力单臂霰弹枪
Barbell High Pull
杠铃高抓
Dumbbell Clean and Press
哑铃高翻接上举
TRX Face Pull with External Rotation
TRX面拉接外旋
Single-Arm Landmine Row
单臂地雷杆划船
Prone Leg Curl
器械俯卧腿弯举
Dumbbell Alternating Reverse Lunge
哑铃交替后撤箭步蹲
Trap Bar Split-Stance Speed Deadlift
六角杠铃分腿姿快速硬拉
Copenhagen Plank
哥本哈根侧桥
Band Face Pull
弹力带面拉
Single-Arm Larsen Press
单臂拉森卧推
Ready-Position Single-Arm Cable Row
准备姿单臂绳索划船
Alternating Side-to-Side Medicine Ball Slam
药球左右交替下砸
Weighted Neutral-Grip Pull-Up
对握负重引体向上
Single-Leg Board Jump
单腿跳上垫台
Barbell Single-Leg Deadlift
杠铃单腿硬拉
Box Jump
跳箱
Banded Barbell Half Squat
弹力带杠铃半蹲
Alternating Bounding to Sprint
交替跨步跳接冲刺
Single-Leg Bound
单腿跨步跳
Single-Leg Butt Kick Run
单腿勾腿跑
Single-Leg High Knee Run
单腿高抬腿跑
C-Skip
C字摆腿高抬腿
Power Sled Push
爆发式雪橇推
Jump Back Start
后撤起跑
Pulsing Mini Hurdle Hops
迷你栏架连续弹跳
Push-up Start
俯卧撑起跑
Single-Leg High Knee Over Mini Hurdle
单腿跨迷你栏架高抬腿跑
Single-Leg Mini Hurdle Hops (Distance)
单腿迷你栏架连续跳（远度）
Single-Leg Mini Hurdle Hops (Height)
单腿迷你栏架连续跳（高度）
Single-Leg Mini Hurdle Hops to Linear Sprint
单腿迷你栏架连续跳接直线加速
Single-Leg Step Over Mini Hurdles
单腿跨越迷你栏架
Backpedal
后退跑
Jogging
慢跑
Two-Point Start
两点式起跑
Jog + Stop + Backpedal
慢跑—急停—后退跑
Stationary Single-Leg Pogo Jump
原地单腿弹跳
Reverse Single-Leg Pogo Jump
后向单腿弹跳
Single-Leg RDL Start
单腿罗马尼亚硬拉起跑姿
Dead Bug with Foam Roller Press
死虫式（泡沫轴对抗）
Single-Leg Glute Bridge
单腿臀桥
Single-Leg Glute Bridge Hold with Hip Abduction
单腿臀桥保持+髋外展
Single-Leg RDL Reverse Fly
单腿罗马尼亚硬拉接反向飞鸟
4-Direction Mini Band Hip Walk
四方向迷你弹力带屈髋行走
Mini Band Bent Arm Front Raise
迷你弹力带屈臂前平举
Mini Band Hip Internal & External Rotation
迷你弹力带髋内外旋
Mini Band Straight Arm Open
迷你弹力带直臂外展开
Mini Band Single-Leg Glute Bridge
迷你弹力带单腿臀桥
Mini Band Athletic Stance Lateral Walk
迷你弹力带分腿姿侧向移动
Scapular Push Up
肩胛俯卧撑
Mini Band Side Plank Clam
迷你弹力带侧支撑蚌式
Mini Band Glute Bridge with W-Out
迷你弹力带臀桥W外展
Prone W-Y Raise
俯卧WY字肩胛
Band High Pull
弹力带高翻
Mini-Band Lateral Walk
迷你带踝关节开合
Band Diagonal Straight-Arm Raise
弹力带对角线直臂外展
Alternating V-Up
仰卧交替两头起
Plank with Single-Leg Raise
平板支撑+单腿抬起
Mountain Climber
俯身登山者
Alternating Superman
俯卧交替超人式
Lying Leg Raise with Scissor Kick
仰卧抬腿+剪刀腿
Crunch
仰卧卷腹
Stability Ball Knee Tuck
瑜伽球屈髋卷腹
Rope Triceps Pushdown
绳索三头下压
IYTWs
俯卧IYTW字肩胛激活
Half-Kneeling Landmine Single-Arm Press
半跪姿地雷杆单臂上举
Incline Dumbbell Row
哑铃斜凳俯卧划船
Dumbbell Incline-Board Single-Leg Isometric Half-Squat
哑铃负重斜板单腿等长半蹲
Supine 90° Bent-Knee Medicine Ball Squeeze
仰卧90度屈腿夹药球
Reverse Nordic Curl
反向北欧挺
Kneeling Pallof Press
跪姿帕洛夫推举
Tuck Jump to Split-Stance Landing
原地触胸跳接分腿姿落地
Banded Barbell Reactive Lunge
弹力带杠铃反应弓步蹲
Band Lunge-Position Horizontal Rotational Strike
弹力带弓步姿水平旋转击球
Band-Assisted Pogo Jump
弹力带助力POGO跳
Single-Arm Kettlebell Farmer Carry with Overhead Hold
壶铃单臂农夫走+过顶保持
Seated Lat Pulldown
坐姿高位下拉
Barbell Bench Press
杠铃卧推
Dumbbell Step-Up
哑铃负重蹬阶
Slider Weighted Lateral Lunge
滑垫负重侧跨步蹲
Side Plank
侧向支撑
Dumbbell Loaded Squat Jump
哑铃负重深蹲跳
Barbell Hang Power Clean
杠铃悬垂膝上高翻
Mini Band 90 Arm Raise
迷你带90度屈肘上举激活
Mini Band Arm Abduction
迷你带肩外展激活
Mini Band Diagonal Walk
迷你带对角行走激活
Mini Band Lateral Walk
迷你带侧向行走激活
Single-Leg RDL with Hip Rotation
单腿罗马尼亚硬拉伴髋旋转
Single-Leg Squat Toe Touch
单腿半蹲手触脚
Single-Leg Balance Pad Reactive Ball Catch
平衡垫单腿站立网球反应训练
Eyes-Closed Single-Leg Balance
单腿闭眼平衡站立
Mini Band Three-Way Hip Activation
迷你带三方向髋激活
Mini Band Single-Leg Glute Bridge
迷你带单腿臀桥
Mini Band Glute Bridge
迷你带臀桥
Banded Clamshell
迷你带蚌式开合
Mini Band Glute Bridge March
迷你带臀桥交替抬腿
Dynamic Ankle Mobility
动态踝关节灵活性伸展
Half-Kneeling Hip Flexor and Hamstring Stretch
半跪姿髂腰肌与腘绳肌拉伸
Half-Kneeling Adductor Stretch
半跪姿大腿内侧拉伸
Dynamic Frog Stretch with Alternating Leg Raise
动态蛙式伸展交替抬腿
Supine Straight-Leg Raise
仰卧直腿上抬
Bird Dog
鸟狗式
Quadruped Thoracic Rotation
四足支撑胸椎T旋转
Butt Kick Run
折叠踢臀跑
Dynamic Hamstring Stretch
动态腘绳肌拉伸
Figure-4 Stretch
仰卧4字臀部拉伸
High Knee Hug
行进直腿抱膝
High Knee Run
高抬腿跑
Hurdle Stretch
跨栏式拉伸
Lateral Lunge
侧向弓步
Low Lateral Shuffle
低姿侧向滑步
Band Overhead Squat
弹力带过顶深蹲
Reverse Skip with Chest Opening
后退跳步开胸展臂
Side Shuffle with Chest Opening
侧向滑步开胸展臂
Skip with Chest Opening
跳步开胸展臂
Single-Leg Touch Toes
单腿直膝触趾
Straight-Leg March
直腿高摆行进
Foam Roller Release
泡沫轴筋膜放松
Heel-to-Toe Walk
脚跟脚尖交替行走
Heel Walking
脚跟行走
Lunge Walk Over the Hurdle
跨栏弓步行走
Reverse Lunge with Rotation
后撤弓步转体
Toe Walking
脚尖行走
Side Shuffle with Arm Raise
侧向滑步上举手臂
90-90 Hip Rotation
90-90髋关节旋转
Single-Arm Band Sword Draw
弹力带单臂拔剑
Resistance Band Shoulder Around-the-World
弹力带肩部环绕
Band Shoulder External Rotation
弹力带肱骨外旋
Deep Squat Hip Internal and External Rotation
深蹲位髋内外旋
Ankle CAR
Ankle CAR
Burpee
波比跳
Dumbbell Bulgarian Split Squat Isometric Hold
哑铃保加利亚分腿静蹲
Dumbbell Bulgarian Split Squat
哑铃保加利亚分腿蹲
5-10-5 Change-of-Direction Sprint
变向 5–10–5 短冲刺
Ab Wheel Rollout
腹肌轮跪姿前滚
Supine Slider Single-Leg Leg Curl
仰卧滑垫单腿勾腿
Feet-Elevated Plank Single-Arm Row
台阶平板支撑单臂划船
Medicine Ball Chest Pass
药球胸前推
Kneeling Medicine Ball Explosive Chest Pass
药球跪姿爆发前推
Banded Barbell Bench Press
弹力带杠铃卧推
V-Sit Medicine Ball Alternating Slam
V字坐姿药球左右交替下砸
Pallof Press with March
弹力带抗旋前推配高抬腿
Double Scissor Jump
交替剪刀纵跳
Barbell Lunge Isometric Hold with Eccentric Lowering
杠铃弓步等长拉+下落控制
Cable Face Pull
绳索面拉
Half-Kneeling Single-Arm Dumbbell Press with Rotation
哑铃半跪姿单臂上举+旋转
Barbell Hip Thrust
杠铃臀推
Barbell Box Squat
杠铃箱蹲
Depth Jump to Vertical Jump to Broad Jump
跳深接垂直纵跳接跳远
Seated Reactive Box Jump
坐姿反应跳箱
Active Recovery
主动恢复
Loaded Lunge Ankle Rock
负重弓步脚踝前移
Bent-Over Kickback to Piriformis Stretch
俯身后踢接梨状肌拉伸
World's Greatest Stretch
最伟大拉伸
Split-Stance Thoracic Rotation
分腿姿胸椎旋转
Single-Arm Plank with Rotation
单臂平板支撑加旋转
Side Plank with Band Pull
弹力带侧支撑单臂下拉
Butt Kick Run
踢臀跑
Rowing Machine
划船机
Kettlebell Single-Leg Hip Thrust
壶铃单腿臀推
Band Straight-Arm Horizontal Abduction
弹力带直臂水平外展
Iron Cross (Supine Leg Crossover)
仰卧交叉转体触碰
Lunge Walk
行进弓步
Overhead Squat
过顶深蹲
Reverse Lunge Walk with Rotation
行进反向弓步接转体
Single-Leg Hip CARs
单腿髋关节环绕
TRX Row
TRX划船
Wall Slide
靠墙滑臂
Single-Leg Dumbbell Hand Transfer
单腿站立哑铃传递
Dumbbell Plank Row
哑铃平板支撑划船
Dumbbell Single-Leg Calf Raise Hold
哑铃负重单腿提踵保持
Dumbbell Clean to Single-Leg Step-Up
哑铃高翻接单腿蹬阶
Quadruped Single-Arm Circles
四足支撑单臂环绕
Turkish Get-Up
土耳其起立
Kettlebell Bottoms-Up and Suitcase Carry
壶铃倒置+提箱行走
Kettlebell Farmer's Carry
壶铃农夫行走
Kettlebell Single-Leg RDL
壶铃单腿 RDL
Kettlebell Suitcase Carry
壶铃提箱行走
Banded Face Pull with External Rotation
弹力带面拉接外旋
Dead Hang (Hanging Grip Training)
握力悬挂（悬挂握力训练）
Incline Bench Prone Dumbbell T Raise
斜凳俯卧哑铃T字外展
Dead Bug Alternating Dumbbell Bench Press
死虫式哑铃交替卧推
Swiss Ball Wall Squat with Calf Raise
瑜伽球靠墙静蹲+提踵
Plate Bent-Over Y Raise
铃片俯身Y字
Plate Front-Hold Alternating Forward Lunge
铃片平举交替前弓步
Plate Incline Bench Prone Y-T Raise
铃片斜凳俯卧YT
Plate Walking Lunge with Rotation
铃片行进弓步+旋转
Backward Sled Drag
雪橇向后拖
Keiser Split-Stance Chop
Keiser分腿站姿伐木
Hanging Leg Raise
悬挂举腿
High-to-Low Plank Push-Up
高低位平板支撑交替推起
Dumbbell Boxer
哑铃拳击手
Pull-Up
引体向上
Bodyweight Squat - Cardio
徒手深蹲 - 心肺
Chest Girth (Males Only)
胸围（仅限男生）
Waist Girth
腰围
Hip Girth
臀围
Thigh Girth
大腿围
Calf Girth
小腿围
Sit-and-Reach
坐位体前屈
Apley Shoulder Flexibility
Apley肩部柔韧性
Single-Leg Eyes-Closed Balance
单腿闭眼平衡
FMS Deep Squat Screen
FMS深蹲观察
Vertical Jump
垂直跳
Standing Broad Jump
立定跳远
30m Sprint
30m冲刺
5-10-5 Agility Test
5-10-5敏捷测试
1RM Squat (Standard Back Squat)
1RM深蹲（标准背蹲）
1RM Bench Press
1RM卧推
1RM Trap Bar Deadlift
1RM六角杠硬拉
Pull-Up
引体向上
60-Second Push-Ups
60秒俯卧撑
Wall Sit
靠墙静蹲
Plank
平板支撑
Half Kneeling Start (Focus on Three Step)
半跪姿起跑（关注前三步）
Half Kneeling Start (Focus on Two Step)
半跪姿起跑（关注前两步）
High Knee Piston Run to Sprint
高抬腿活塞跑接冲刺
SL Hops focus Distance
单腿连续跳（关注距离）
SL Multiple Mini Hurdle Jump to Sprint
单腿连续小栏架跳接冲刺
SL Pulsing Mini Hurdle Hops
单腿小栏架连续小幅跳
Single Leg Hops (Focus on Height)
单腿连续跳（关注高度）
Single Leg Pogo
单腿 Pogo 跳
Sled A-March
雪橇A式高抬腿行进
Sled Alternating Bound
雪橇交替跨步跳
Straight Leg Bound
直腿跨步跳
Straight Leg Shuffle
Straight Leg Shuffle
Triple A-Switch
三次A位换腿
Triple Switch with Bounce
三次换腿接弹跳
Two-Point Start
两点式启动
Sled-Resisted Acceleration March-Bound-Sprint Progression
雪橇车阻力加速三步进阶
Carioca Quick Step
卡里奥卡快速交叉步
Lateral Mini Hurdle Crossover Steps
侧向小栏架交叉步
Lateral Mini Hurdle Shuffle Steps
侧向小栏架滑步
Lateral Push Off
侧向蹬地推出
Lateral Push off to Shuffle
侧向蹬地接滑步
Lateral Push off to Vertical Jump
侧向蹬地接纵跳
Lateral Shuffle
侧向滑步
Lateral Speed Shuffle
侧向快速滑步
Lateral Speed Shuffle to Sprint
侧向快速滑步接冲刺
Lateral Toe Walking
侧向前脚掌行走
Left & Right Pogo Jump
左右 Pogo 跳
Line Hops to Sprint
线跳接冲刺
Low Lateral Mini Hurdle Hop
低位侧向小栏架跳
Low Mini Hurdles Lateral Run
低位小栏架侧向跑
Low Skater Jumps with Cone Touch
低位滑冰者跳接触碰标志盘
Mini Hurdle Hops
小栏架连续跳
Mini Hurdle Hops with Lateral Bounds
小栏架连续跳接侧向跨步跳
Mini Hurdle Jump
小栏架跳
Mini Hurdle Jump with Bounce
小栏架跳接弹跳
Multiple Direction Mini Hurdle Jump
多方向小栏架跳
Over & Back Pogo Jump
前后往返 Pogo 跳
Power Carioca
爆发卡里奥卡侧交叉步
RLE Single-Leg Cone Hops (Lateral)
后脚抬高单腿侧向标志盘跳
RLE Single-Leg Line Hops (Lateral)
后脚抬高单腿侧向线跳
RLE Single-Leg Mini Hurdle Hops (Lateral)
后脚抬高单腿侧向小栏架跳
Reverse Pogo Jump
后退 Pogo 跳
Reverse V-Pattern Shuffle Drill
倒V字路线滑步
Continuous Single-Leg Board Jump
连续单腿跳上垫台
SL Hurdle Jump + Lateral Jump
单腿栏架跳接侧向跳
SL Jump to Double Board Jump
单腿跳接连续两次跳上垫台
SL Lateral Board Jump
单腿侧向跳上垫台
SL Lateral Line Hops
单腿侧向线跳
SL Lateral Mini Hurdle Hops Jump to Sprint
单腿侧向小栏架连续跳接冲刺
SL Lateral Pogo Jump
单腿侧向 Pogo 跳
SL Left & Right Pogo Jumps
单腿左右 Pogo 跳
SL Line Hops
单腿线跳
SL Multiple Lateral Mini Hurdle Jump to Sprint
单腿连续侧向小栏架跳接冲刺
SL Over & Back Pogo Jump
单腿前后往返 Pogo 跳
Single Leg Lateral Mini Hurdle Hops (Inner Side)
内侧腿侧向小栏架连续跳
Single Leg Lateral Mini Hurdle Hops (Outer Side)
外侧腿侧向小栏架连续跳
Single Leg Low Lateral Mini Hurdle Hop
单腿低位侧向小栏架跳
Single Leg Multiple Mini Hurdle Jump + Lateral Jump
单腿连续小栏架跳接侧向跳
Single-Leg Lateral Pogo Jump (Inner Side)
内侧腿侧向 Pogo 跳
Single-Leg Lateral Pogo Jump (Outer Side)
外侧腿侧向 Pogo 跳
Single-leg Lateral Mini Hurdle Hops
单腿侧向小栏架连续跳
Skater Jump
滑冰者跳
Skater Jump with Single-leg Vertical Jump
滑冰者跳接单腿纵跳
V-Pattern Shuffle Drill
V字路线滑步
Two Point Start Two-Step Deceleration
两点式启动两步减速
Two-Point Start Single-Leg Deceleration
两点式启动单腿减速
Sled Crossover Lateral Drive
雪橇车交叉步侧向推进
Board Jump
跳上垫台
Board Jump to Box
跳上垫台接跳箱
Box Jump with 90 Rotation
90°转体跳箱
Drop Jump
落下反弹跳
Double Hurdle Jump to Broad Jump
双栏架跳接跳远
Lateral Hurdles Jump
侧向栏架跳
Quick-contact Hurdle Jumps
栏架快速触地连续跳
Quick-contact Lateral Hurdle Jumps
侧向栏架快速触地连续跳
Reactive Hurdle Jump
栏架反应跳
Single Leg Hurdles Jump
单腿栏架跳
Single Leg Lateral Hurdles Jump
单腿侧向栏架跳
Single Leg Lateral Hurdles Jump (with reactive)
单腿侧向栏架反应跳
Single-Leg Box Jump
单腿跳箱
Single-Leg Box Jump with 90 Rotation
单腿90°转体跳箱
Single-Leg Lateral Mini Hurdle Jump to Box Jump
单腿侧向小栏架跳接跳箱
Single-Leg Mini Hurdle Jump to Box Jump
单腿小栏架跳接跳箱
Single-Leg Mini Hurdle Jump to Double Board Jump
单腿小栏架跳接连续两次跳上垫台
Single-leg Mini Hurdle Hops
单腿小栏架连续跳
Split Stance Hurdles Jump
分腿站姿栏架跳
Triple Broad Jump
三次连续跳远
Split-Stance Box Jump
分腿姿跳箱
Staggered-Stance Reactive Hurdle-to-Box Jump.MOV
分腿站姿栏架反应跳箱
Split Stance Turn Hurdle Hop to Box Jump
分腿站姿转身跨栏跳接跳箱
Assisted Lunge Jump
助力弓箭步跳
Assisted Squat Jump
助力深蹲跳
Max Reactive Tuck Jump
原地最大触胸反应跳
Max Tuck Jump
原地最大触胸跳
Step A-Double Switch
台阶A-Double Switch
Dumbbell 90° Reactive Vertical Jump
哑铃负重90°反应垂直纵跳
Dumbbell-Loaded Box Jump
哑铃负重跳箱
Seated Box Jump
坐姿跳箱
Non-Countermovement Box Jump
无反向跳箱
Countermovement Box Jump
有反向跳箱
90-Degree Rotational Hurdle-to-Box Jump
栏架 90 度转体反应跳箱
Single-Leg Hurdle Hop to Box
栏架单腿反应跳箱
Reactive Hurdle-to-Box Jump
栏架反应跳箱
Medicine Ball Lateral Skater Jump
药球侧向滑冰跳
Seated Medicine Ball Reactive Hurdle Jump
药球坐姿负重反应栏架跳
Depth Jump to Vertical Jump
跳深接垂直纵跳
Depth Jump to Hurdle Jump
跳深接栏架跳
Depth Jump to Box Jump
跳深接跳箱
Broad Jump to Box Jump
跳远接跳箱
Step-Up Jump to Medicine Ball Upward Throw
蹬阶跳接药球上抛
Continuous Box Jumps
连续跳箱
Supine Medicine Ball Upward Throw
仰卧药球上抛
Clap Push-Up
击掌俯卧撑
Step Plyometric Push-Up
台阶爆发俯卧撑
Step Plyometric Push-Up
台阶爆发俯卧撑
Dumbbell Speed Bench Press
哑铃快速卧推
Standing Landmine Press with Rotation
地雷管站姿推举+旋转
Band-Assisted Plyometric Push-Up
弹力带助力爆发俯卧撑
Band-Assisted Explosive Pull-Up
弹力带助力爆发引体向上
Barbell Explosive Bent-Over Row
杠铃爆发俯身划船
Cable Woodchop
绳索伐木
Half-Kneeling Repeated Chest Pass to Wall
药球分腿跪姿连续胸前砸墙
Medicine Ball Single-Arm Shotgun Throw
药球单臂散弹枪
Medicine Ball Overhead Slam
药球过顶下砸
Half-Kneeling Repeated Overhead Medicine Ball Slam
药球过顶连续砸墙（分腿跪姿）
Kneeling Plyometric Push-Up
跪姿爆发俯卧撑
Half-Kneeling Medicine Ball Forward Throw
分腿跪姿药球前抛
Medicine Ball Wall Throw (Standing)
药球站姿对墙前抛
Medicine Ball Side Wall Throw (Kneeling)
药球跪姿对墙侧抛
Medicine Ball Wall Throw (Kneeling)
药球跪姿对墙前抛
Barbell Push Press
杠铃助力上举
Sled Push
雪橇前推
Crossover Step-Down
交叉步台阶下蹲
Split-Stance Trap Bar Deadlift
六角杠铃分腿姿硬拉
Split-Stance Trap Bar Plyometric Pull
六角杠铃分腿姿超等长拉
Trap Bar Deadlift
六角杠铃硬拉
Dumbbell Alternating Reverse Lunge with Knee Drive
哑铃交替后弓步+提膝
Dumbbell Reverse Walking Lunge
哑铃反向弓步走
Dumbbell Standing Calf Raise
哑铃站姿提踵
Dumbbell Alternating Forward Lunge
哑铃负重交替前弓步
Prone Leg Curl
器械俯卧腿弯举
Seated Leg Extension
器械坐姿腿屈伸
Kettlebell Deadlift
壶铃硬拉
Isometric Lunge Hold
弓步静蹲
Barbell Rear-Foot-Elevated Split Squat
杠铃后脚抬高单腿蹲
Barbell Romanian Deadlift
杠铃罗马尼亚硬拉
Barbell Front Squat (3 Pauses)
杠铃颈前深蹲（3次停顿）
Barbell Front Squat
杠铃颈前深蹲
Zercher Squat
泽奇深蹲
Goblet Lateral Deceleration Lunge
高脚杯负重侧弓步制动
Goblet Forward Deceleration Lunge
高脚杯负重前弓步制动
Landmine Press
地雷管推举
Rope Pull-Ups
绳子对握引体向上
Push-Up
俯卧撑
Split-Stance Single-Arm Landmine Row
分腿姿地雷杆单臂划船
Single-Arm Larsen Press
单臂拉森卧推
Parallel Bar Dip
双杠臂屈伸
Weighted Inverted Row
反向负重划船
Dumbbell Z Press
哑铃Z字上举
Dumbbell Biceps Curl with Isometric Hold
哑铃二头弯举+等长
Dumbbell Alternating Bench Press
哑铃交替卧推
Dumbbell Lying Triceps Extension (Dumbbell Skull Crusher)
哑铃仰卧三头伸展（哑铃碎颅者）
Dumbbell Lateral Raise
哑铃侧平举
Dumbbell Prone T Raise
哑铃俯卧T字外展
Dumbbell Front and Lateral Raise
哑铃前平举+侧平举
Dumbbell Front Raise
哑铃前平举
Single-Arm Dumbbell Bench Press
哑铃单臂卧推
Dumbbell Floor Press
哑铃地板卧推
Seated Dumbbell Lateral Raise
哑铃坐姿侧平举
Seated Dumbbell Fly
哑铃坐姿飞鸟
Dumbbell Flat Bench Press (Feet Off the Floor)
哑铃平板卧推（脚悬空）
Dumbbell Alternating Underhand/Overhand Biceps Curl
哑铃正反握交替二头弯举
Standing Dumbbell Fly
哑铃站姿飞鸟
Dumbbell Wrist Curl (4-Way)
哑铃腕弯举（4-Way）
Dumbbell Hammer Curl
哑铃锤式弯举
Dumbbell Arnold Press
哑铃阿诺德推举
Split-Stance Single-Arm Landmine Press
地雷管分腿姿单臂推举
Neutral-Grip Pull-Up
对握引体向上
Neutral-Grip Lat Pulldown
对握高位下拉
Pull-Up
引体向上
Half-Kneeling Band Horizontal Pull
弹力带分腿跪姿水平拉
Split-Stance Band Horizontal Pull
弹力带分腿站姿水平拉
Band-Assisted Push-Up
弹力带助力俯卧撑
Half-Kneeling Single-Arm Band Pulldown
弹力带半跪姿单臂下拉
Seated Single-Arm Band Speed Pulldown
弹力带坐姿单臂快速下拉
Band Straight-Arm Abduction
弹力带直臂外展
Incline Bench Prone Barbell Row
斜凳俯卧杠铃划船
Barbell Seal Row
杠铃卧拉
Barbell Strict Press
杠铃实力推
Split-Stance Single-Arm Cable Pulldown
绳索分腿姿单臂下拉
Cable Straight-Arm Pulldown
绳索直臂下压
Standing Cable Triceps Pushdown
绳索站姿三头下压
Weighted Eccentric Push-Up
负重离心俯卧撑
Supine Plate Overhead Extension
铃片仰卧过头伸展
Plate-Weighted Push-Up
铃片负重俯卧撑
Explosive Staggered-Hand Push-Up
交错手爆发式俯卧撑
Lateral Agility Ladder Pogo to Single-Leg Lateral Jump
侧向敏捷梯 Pogo 接单脚侧向跳
Lateral Agility Ladder Alternating Split Jumps
侧向敏捷梯交替弓步跳
Lateral Agility Ladder Single-Leg Pogo to Forward Deceleration
侧向敏捷梯单脚 Pogo 接前向制动
Lateral Agility Ladder Single-Leg In-and-Out Hops
侧向敏捷梯单脚进出跳
Lateral Agility Ladder Rotational In-and-Out Drill
侧向敏捷梯旋转进出步
Lateral Agility Ladder In-and-Out Drill
侧向敏捷梯进出步
Lateral Agility Ladder In-and-Out Hops
侧向敏捷梯进出跳
Approach Vertical Jump
助跑垂直跳
Approach Trunk Jump
助跑触胸跳
Approach Trunk Jump to Split Lunge Landing
助跑触胸跳接分腿弓步落地
Kettlebell Goblet 3-Way Lunge
壶铃高脚杯三方向弓步蹲
Agility Ladder Pogo to Crossover
敏捷梯 Pogo 接 Crossover
Agility Ladder Pogo to Lateral Crossover Lunge
敏捷梯 Pogo 接侧向交叉弓步
Agility Ladder Forward + Lateral Hops
敏捷梯前+侧向跳
Agility Ladder Single-Leg Forward + Lateral Hops
敏捷梯单脚前+侧向跳
Agility Ladder In-and-Out Steps
敏捷梯开合步
Agility Ladder Jumping Jack Drill
敏捷梯开合跳
Energy Bag Alternating Forward Lunge
能量包交替前弓步
Energy Bag Clean
能量包高翻
Tennis Ball Bear Plank Toss and Catch
网球四足支撑悬膝抛接
Tennis Ball High Plank Toss and Catch
网球高位平板支撑抛接
Single-Leg Lateral Bound to Box
单腿侧向跳上箱
Lateral Reactive Hurdle-to-Box Jump
栏架侧向反应跳箱
Band-Resisted Lateral Crossover Step
弹力带侧向抗阻交叉步
Band Anti-Rotation Lunge Switch
弹力带抗旋弓步换腿
Plate-Loaded Band Kneeling Pallof Press
弹力带挂片跪姿帕洛夫推
Band-Resisted Single-Leg Double Lateral Hop
弹力带抗阻单腿侧向2次跳
Lateral Shuffle to Crossover
侧滑步接交叉步
Dumbbell Squat to Alternating Press
哑铃深蹲交替推举
Medicine Ball Fencing Stance Side Throw
药球击剑步侧抛
Single-Leg Hurdle Hop to Medicine Ball Throw
栏架单腿跳接药球抛墙
Single-Leg Hurdle Hop to Medicine Ball Rotational Throw
栏架单腿跳接药球转体抛墙
Tuck-Up Ankle Reach
仰卧两头起触踝
Kneeling Side Plank with Leg Raise
跪姿侧支撑抬腿
Tuck-Up
仰卧两头起抱膝
Single-Leg Hop onto Plate to Lateral Hop
杠铃片单腿跳上接侧向跳
Single-Leg Pogo to Lateral Hop
单腿小跳接侧向跳
Straight-Leg Kick Skip with Opposite-Hand Touch
直腿踢触对侧手小跳
Lunge to Knee Drive Jump
弓步蹬地提膝跳
Cross Jacks
交叉开合跳
Dumbbell Goblet Lunge to Knee Drive
哑铃高脚杯弓步提膝
Dumbbell Front-Foot Elevated Lunge to Knee Drive
哑铃前脚垫高弓步提膝
Step Single-Leg Knee Drive Switch with Arm Swing
台阶单腿提膝换腿摆臂
Lateral Single-Leg Hurdle Hop to Box
侧向栏架单腿反应跳箱
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