热身 warm-up 流程
1.Shoulder mobility 2.Forearms | Wrists | Fingers 3.Neck stretch 4.Shoulder stretch 5.Elbow mobility 6.Back | Rear delts | Core (twist side to side) 7.Core & Hip flexors (push forward and backward in our hips) 8.Hamstrings | Calves | Lower back 9.Inner thigh & Obliques 10.Hip flexors (circle with the hips) 11.Lower back & Hamstrings (touch the ground) 12.Outher quads & Hamstrings 13.Hip flexor stretch (lunge position) 14.Hip flexor | Glutes | Hamstrings (bring our leg up) 15.Quad stretch 16.K (bring up one leg, giving it little circles movement) 17.Ankle mobility (circle with the ankle) 18.Calve stretch (put your foot up against the wall, heel on the ground and lean forward) 19.Butterflies
three rounds, 60 seconds each 20.Jumping jacks 21.Mountain climbers 22.Burpees