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À«¾÷°ú ½ºÆ®·¹Äª WARM-UP & EXERCISES -·Ñ¸µ Rolling Exercises 1 ÇܽºÆ®¸µ | º¼±â±Ù Hamstrings / Glutes 2 ¾ûµ¢Á¤°±Ù¸·¶ì | ³Ò´Ù¸®³×°¥·¡±Ù Iliotibial Band / Quadriceps 3 µî ÇϺΠLower Back
-½ºÆ®·¹Äª Stretching Exercises 1 ¾î±ú Shoulders 2 °¡½¿ | µî ÇϺΠChest / Lower Back 3 º¼±â±Ù | ³Ò´Ù¸®³×°¥·¡±Ù Glutes / Quadriceps
½ºÆ®·À½º ¿îµ¿ STRENGTH EXERCISES 1 ¹Ùº§ ½º Barbell Squats 2 ¹Ùº§ ½º ½º³»Ä¡ Barbell Squat Snatch 3 ¹Ùº§ µ¥µå¸®ÇÁÆ® Barbell Deadlift 4 º¥Ä¡ ÇÁ·¹½º Bench Press 5 ¹Ùº§ ÆÄ¿ö Ŭ¸° Barbell Power Clean 6 ¹Ùº§ ÆÄ¿ö Ŭ¸° ¾Øµå ÀúÅ© Barbell Power Clean and Jerk 7 ½ºÅĵù ¹Ùº§ ÇÁ·¹½º Standing Barbell Press 8 ¹Ùº§ ¼ñ´õ ½´·¯±× Barbell Shoulder Shrug 9 ¹Ùº§ ¾÷¶óÀÌÆ® ·Î¿ì Barbell Upright Rows 10 ´ýº§ Ç®¿À¹ö Dumbbell Pullover 11 µö½º Dips 12 ¿ÍÀÌµå ±×¸³ ÇÏÀÌ Ç® Wide-Grip High Pull 13 ¸®¹ö½º Ŭ·ÎÁî ±×¸³ ÇÁ·ÐÆ® Ä£ Reverse Close-Grip Front Chin 14 ·§ Ç®´Ù¿î Lat Pulldowns 15 ¹Ùº§ Äà Barbell Curl 16 °íºí¸´ ½º Goblet Squat 17 ¿ø ¾Ï ÄÉƲº§ Ŭ¸° One-Arm Kettlebell Clean 18 ¾óÅ׳×ÀÌÆà ÄÉƲº§ ·Î¿ì Alternating Kettlebell Row 19 ¾óÅ׳×ÀÌÆà ·¹´Ï°ÔÀÌµå ·Î¿ì Alternating Renegade Row 20 ¾óÅ׳×ÀÌÆà ÄÉƲº§ ÇÁ·¹½º Alternating Kettlebell Press 21 ´õºí ÄÉƲº§ ½º³»Ä¡ Double Kettlebell Snatch 22 ÇöóÀÌ¿À ÄÉƲº§ Ǫ½Ã¾÷ Plyo Kettlebell Push-Up 23 ¾îµå¹ê½ºµå ÄÉƲº§ À©µå¹Ð Advanced Kettlebell Windmill 24 ÄÉƲº§ ÇÇÄÑ 8 Kettlebell Figure 8 25 ¹ÙÅÒ ¾÷ ÄÉƲº§ Ŭ¸° Bottoms-Up Kettlebell Clean 26 ¹êµå Ç® ¾îÆÄÆ® Band Pull-Apart 27 ¹êµå ±Â¸ð´× Ç® ½º·ç Band Good Morning Pull-Through 28 ¹êµå ÀͽºÅͳΠ·ÎÅ×ÀÌ¼Ç External Rotation with Band 29 ¹êµå Èü ÀͽºÅÙ¼Ç Hip Extension with Band
ÄÁµð¼Å´× ¿îµ¿ CONDITIONING EXERCISES 1 µª½º Á¡ÇÁ Depth Jumps 2 ·¡ÅÍ·² ¹Ù¿îµù Lateral Bounding 3 ÄÜ Á¡ÇÁ Cone Jumps 4 ¹Ú½º Á¡ÇÁ Box jumps 5 ¹öÇÇ Burpees 6 ¿¡¾î ½º Air Squats 7 Å©·Î½º¿À¹ö ½ºÅܾ÷ Crossover Step-Up 8 ¸®¹ö½º ·±Áö Reverse Lunge 9 ¸¶¿îƾ Ŭ¶óÀÌ¸Ó Mountain Climbers 10 ½ºÅ¸ Á¡ÇÁ Star Jumps 11 ÇöóÀÌ¿À¸ÞÆ®¸¯ Ǫ½Ã¾÷ Plyometric Push-Up 12 ½ºÅ°¾î Skier 13 ÅÍÅ°½¬ °Ù¾÷ Turkish Get-Up 14 Æĸӽº ¿öÅ© Farmer's Walk 15 Ç®¿À¹ö Æнº Pullover Pass 16 ¸Þµð½Å º¼ ÆÄÀÌÅ© ¾÷ Medicine Ball Pike-Up 17 Ç÷©Å© Plank 18 »çÀ̵å Ç÷©Å© Side Plank 19 T-½ºÅºô¶óÀÌÁ¦ÀÌ¼Ç T-Stabilization 20 ½ºÀ§½º º¼ ·Ñ¾Æ¿ô Swiss Ball Roll-Out 21 ½ºÀ§½º º¼ À質ÀÌÇÁ Swiss Ball Jackknife 22 º¥Æ® ´Ï ½Ë¾÷ Bent-Knee Sit-Up 23 ½ºÅºô¸®Æ¼ º¼ ÀͽºÃ¼ÀÎÁö Stability Ball Exchange 24 ¸Þµð½Å º¼ ¿ìµå ÃÏ Medicine Ball Wood-Chop 25 ¸Þµð½Å º¼ ½½·¥ Medicine Ball Slam 26 ½ÃƼµå ·¯½Ã¾È Æ®À§½ºÆ® Seated Russian Twist 27 ½ºÀ§½º º¼ Èü Å©·Î½º¿À¹ö Swiss Ball Hip Crossover 28 ´Ò¸µ ÄÉÀ̺í Å©·±Ä¡ Kneeling Cable Crunch
¿öÅ©¾Æ¿ô WORKOUTS 1 Ãʺ¸ÀÚ¿ë ¿öÅ©¾Æ¿ô Beginner's Workout 2 ½ºÆ÷Ã÷ ¿öÅ©¾Æ¿ô Sports Workout 3 È¥ÇÕÇü ¿öÅ©¾Æ¿ô Mixed-Modalities Workout 4 °¡µ¿¹üÀ§ ¿öÅ©¾Æ¿ô Range Workout 5 ¿ë±¤·Î ¿öÅ©¾Æ¿ô Melting-Pot Workout 6 ÀÚ»ìƯ°ø´ë ¿öÅ©¾Æ¿ô Kamikaze Workout
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