吊环平板支撑双脚抬高 Ring Plank Feet Elevated
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弓箭步跳 JUMP LUNGES
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单腿负重硬拉 Single Leg Weighted Deadlift
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吊环划船 Ring Row
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交叉跳 CROSS JACKS
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地下通道负重训练
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单手壶铃流动1 Single Arm KB Flow 1
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俄罗斯壶铃摇摆 Russian Kettlebell Swing
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【高燃必备】十秒钟，一键解锁你的肾上腺素！
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俯身空心支撑 Bent Hollow Hold
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交叉站姿负重硬拉 Staggered Stance Weighted Deadlift
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Rowing
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杠铃臀冲 Barbell Hip Thrust
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单手壶铃分腿蹲火箭推 Single Arm KB Split Squat Thruster
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单手提箱硬拉 Single Arm Suitcase Deadlift
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负重波比踩上箱 Weighted Burpee Box Step Up
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壶铃内收侧棒式 KB Adduction Bias Side Plank
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交替单腿锥形触球 Alternating Single Leg Cone Touch
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哑铃前平到侧平举 Dumbbell Lateral to Front Raise
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越体式单跪姿地雷机推举 Cross Body Landmine Press Half Kneeling
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波比侧边跳箱 Burpee Lateral Box Jump Over
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障碍技巧 - 赫耳墨斯的化身 The Bender
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单手农夫行走 Single Arm Farmers Carry
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土耳其起立 The Dumbbell Turkish Get-Up
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农夫行走 DB Farmers Carry
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Rower Pike Ups 划船派克
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单臂壶铃翻到实力推举 Single Arm Kettlebell Clean to Strict Press
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一个动作强壮双脚 细直长腿
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V字起 The V-Up
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单手哑铃抓举 The Dumbbell Power Snatch
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下肢功能性训练（臀～腘绳肌）
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空滚 Hollow Rocks
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单手壶铃反向翻 Single Arm Bottom Up KB Cleans
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游泳式 SWIMMERS
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杠铃片俄式转体 Weight Plate Russian Twists
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哑铃直腿上抬 Dual DB Flutter Kicks
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The Dumbbell Swing
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墙球 The Wall Ball
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双手壶铃高翻 Dual Hike Kettlebell Clean
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香蕉伸展 Hollow Hold