Jun 9, 2026
完成者 Zachary · 2026年6月9日
1. 支撑式单腿深蹲（手枪式变体）: 5 sets • 10 reps
2:A. 杠铃全蹲（后背视角）: 8 sets • 10 reps
3:A. 仰卧抬腿提臀（头部抬起）: 5 sets • 20 reps
4:B. 大力士硬拉: 9 sets • 10, 10, 10, 5, 5, 5, 5, 5 and 5 reps
5:B. 靠墙静蹲: 5 sets • :30, :30, :30, :30 and :30.
6:C. 杠铃前蹲: 7 sets • 8 reps
7. 悬垂举腿触杠: 4 sets • 8 reps
8. 风阻单车冲刺: 5 sets • 10 reps
9. 脊柱伸展: 1 set • 05:00.
See the full workout in the Fitwill app.
