成果cx28.站立力量

CXWORX 热CoreStrength02.力量StandingStrength03站立力量04.StandingStrength04站立力量05.CoreStrength05.力量05.BonusCoreStrengthCoreStrength06.力量BonusCoreStrengthCoreEssentials基音LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyouallyincludinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.莱际资源是为莱际认证提供的独一无二、有价值的资源，以便你能够学习每个新动作并仅在莱际进行指导。资源不可。通过互联网、上传或文件或向他人莱际的资源以及莱际、其经销商及其他都是非法的。如果你正在参与活动，可能会对你个人造成严重的，包括提起法律以、莱际暂停或永久撤销。非常感谢你的01.热身MUSICChameleon3:16Chameleon3:16TRACK小节焦Myparticipantswillfeeltheprecisetimingofthemovesandunderstandhowtobracetheircorefortheexercises我的学员们将感受到动作的精确定时，并了解如何针对接下来的动作来收缩他们的0:00/好吧(C)4x8/SetupDoubleLegLift.Handsunderlow-erback32cts0:21/Pyramids0:214x8ADoubleLegLift2/28cts4reps4x8/A/双抬腿2/28拍/重复4次0:36WecouldRep)0:36(重复)4x8/B/Crunch4x8B卷Fingertipstotemples2/28cts/指尖指向穴2/28拍/重复40:52/通过(V)Crunch4cts1xC-卷腹4拍1:23/1:23器乐4x8A1双抬腿2/2双臂置于一侧8/重复41:38/好吧(C)4x8BCrunch2/28cts4reps4x8B2/28重复41:54/1:54Crunch4cts1xC-卷腹4拍2:25/Comethrough2:25通过4x8/D/CrossCrawlF&B4cts//2:41WecouldRep)4x8/D1/DoublePulseCrossCrawlF&B8cts/4reps4x8D1双律动交叉爬行，向前和向后8重复401.热身2:56/Instr/2:56Instr是4x8/D/CrossCrawlF&B4cts//教Focusonbringingyourparticipants’awarenesstothepositionoftheirspinefromthestartofthetrack;weachieveastrongfoundationbybracingtheabs,causingthelowerbacktopressintothehands.Inthesecondblock,focusonpressingthebacktowardsthefloor-butnotquitetouchingit-bracingtheabstomaintainthatpositionaswemovefromthehip.Theaimistohaveparticipantsreadyfortheworkoutahead,bothphysicallyandmentally.专注于让你的学员们从的一开始就脊柱的姿势；我们通过收腹来获得坚实的基础，使后腰压紧双手。在第二个版块中，专注于使背部向地板方向压，但不要接触到地板，当我们从髋部作动作时，收腹来维持那个。目的是让学员们从身体和精神上都为即将到来的锻炼做好准备。TECHNIQUE&技术和教授CRUNCH卷腹关键教授要Braceabstokeeplowerbackcloseto收腹，以使后腰靠近地LAYER1组单个卷腹、C-卷Crunch,kneeslift,C-卷腹、抬起双膝、C-卷Feetdown,Single放下双脚、单个C-卷Kneesliftover抬起双膝至高于髋Slideribsto从肋Whenyoulowerlegs,presslowerbacktowardsfloor当你放下双腿时，下压后腰，使其靠近地Braceyourabsfor收紧你的腹肌以进行控Chintuckedinon卷腹时紧缩下LAYER2Togetwarmer,increasethe为使热身效果更好，扩大范Liftyourshoulderbladeseverytimeyou在你每次卷腹时，抬起你的肩abdominalsreallywarm够到你的小脚趾，使身体更弯曲，并使腹肌得到真正的

LEGLIFTCRUNCH基础双抬C-C-卷CROSS交叉关键教授要Liftshoulderupand抬起肩膀并交LAYER1TwisttofrontFrontandLiftshoulderupandacrossforCrunchand抬起肩膀并交叉，以完成卷腹和旋紧缩下LAYER2Thekicker:gettingthecorewarmwithpre-fatiguebeforehittingourfirststrengtheningtrack踢腿在我们第一个加强之前，预先的疲劳(DOUBLEPULSECROSS（双律动交叉爬行DoublePulsetofrontPulsetotheLAYER2OnsecondPulse,aimformorerotationbymovingebowback在第二个律动时以的旋为目标通过动肘MUSICInnerbloom5:59音乐Innerbloom5:59TRACK小节焦MyparticipantswillunderstandhowtoexecutetheBearCrawlthroughmyprecisecoachingandknowhowtoincreasetheintensityiftheywantmoreofa我的学员将了解如何通过我的精确指导来执行“熊爬”动作，并且如果他们想要的的话，要知道如何提高强度0:00/0:00（介绍4x8/SetupExtendedCrunchSequencew.SMARTTETMfacingLside4x8/准备伸展卷腹顺序和SMARTTETM，面向左侧Extendbothlegsto45degrees,armsO/H32cts0:14/Instr(Beat)0:14/(拍子12x8/A/ExtendedCrunchSequence(slow)3repsRkneebendsoverhip4ctsRlegextendsto45degrees4ctsLkneebendsoverhipLlegextendsto45degrees4cts左腿伸展至454Legsandarmstovertical,crunchup8ctsLowerlegsto45degrees,armsO/H8cts高于头顶8拍0:55/想要我(C)16x8/A1/ExtendedCrunchSequence(fast)8repsRkneebendsoverhip2ctsRlegextendsto45degrees2ctsLkneebendsoverhipLlegextendsto45degrees2cts左腿伸展至452Legsandarmstovertical,crunchup4ctsLowerlegsto45degrees,armsO/H4cts高于头顶4拍1:51/Instr(Heavy1:51/器乐(节拍2x8/SetupBearCrawl,rollover,facingRside,handsundershoulders,kneesofffloorunderhips16cts2x8/准备熊爬，翻滚，面向右侧，双手位于双肩下方，双膝离开地板且位于髋部下方16拍2x8/B/BearCrawlL&R(legs)2repsLkneetoLelbow2x8B熊爬，左侧和右侧（双腿）重复2次，左膝触左2拍LkneeBunderhip2ctsRkneetoRelbow2ctsRkneeBunderhip2cts于髋部下方2拍

4x8B1BearCrawlL&Rlegsandarms4reps4x8B1熊爬，左侧和右侧（双腿和双臂）重复4次LkneetoLelbow,RhandFonfloor2cts左膝触左肘，右手向前放在地板上2LkneeBunderhip,RhandBundershoulder左膝向后，位于髋部下方，右手向后，位于肩膀下方2拍RkneetoRebow,LhandFonfloor2cts右膝触右肘，左手向前放在地板上2RkneeBunderhip,LhandBundershoulder右膝向后，位于髋部下方，左手向后，位于肩膀下方2拍2:19/Wantme(C)2:19想要4x8CHoveronkneesortoes32cts4x8/C/支撑，膝或脚尖32拍2:33/Want2:33想要12x8/C1/MovingHoverF&B6repsWeightshiftF8cts12x8C1移动支撑，向前和向后重复6重心向前移8拍WeightshiftB8ctsSetupBearCrawl.Handsundershoulders,kneesofffloorunderhips8cts准备熊爬。双手置于肩膀下方，双膝离开地板且位于髋部下方8拍3:18/Instr(Heavybeat)3:18/器乐(节拍4x8B1BearCrawlL&Rlegsandarms)8cts3reps4x8B1熊爬，左侧和右侧（双腿和双臂）8重复34x8/B2/BearCrawlandKneeToElbowL&R4repsLkneetoLelbow,Lfootofffloor,RhandFonfloor2cts4x8B2熊爬和膝触肘，左侧和右侧重复4次，左膝触左肘，左脚离开地板，右手向前放在地板上2拍LkneeBunderhip,RhandBundershoulder左膝向后，位于髋部下方，右手向后置于肩膀下方2拍RkneetoRelbowRfootofffloor,LhandFonfloor右膝触右肘，右脚离开地板，左手向后放在地板上2RkneeBunderhip,LhandBundershoulder右膝向后，位于髋部下方，左手向后置于肩膀下方2拍3:43/Wantme(C)3:43想要4x8SetupExtendedCrunchSequence32cts4x8/准备伸展卷腹顺序32拍3:57/想要我12x8/A/ExtendedCrunchSequence(slow)32cts/12x8A伸展卷腹顺序（慢）32重复34:38/(B4:38加强1x8SetupBearCrawlandFirefly8cts1x8/准备熊爬和萤火虫式8拍4:42InstrHeavybeat)4:42/器乐(节拍4x8/B2/BearCrawlandKneeToElbowL&R8cts/4x8B2熊爬和膝触肘，左侧和右侧8重复44:56/4:56/(合成音4x8B3FlyingBearCrawlL&R4repsJumpLkneetoLelbow,RhandFonfloor,bendelbows2cts跳起，左膝触左肘，右手向前放在地板上，弯曲肘部2LkneeBunderhip,RhandBundershoulder2ctsJumpRkneetoRelbow,LhandFonfloor,bendebows2cts左膝向后，位于髋部下方，右手向后置于肩膀下方2拍；右膝触右肘，左手向前放在地板上，弯曲肘部2拍RkneeBunderhip,LhandBundershoulder右膝向后，位于髋部下方，左手向后，位于肩膀下方2拍5:09/Wantme(QC)5:09想要4x8CHoveronkneesortoes32cts4x8/C/支撑，膝或脚尖32拍5:23/Wantme5:23想要8x8/C1/MovingHoverF&B16cts/为什Corestabilityisdefinedastheabilityofthemusclesofthetorsotomaintainspinalpositionduringmovement.Thisabilityisputtothestinhermadegxesinmvees,ebrcrwladhevrptrn.Inchfsexrcssecresclsittoatinsiallgmntgistheulofrvyndruprndlwrlibmscs.。和腿部伸运动、熊爬和支撑模式中考验了这个能力。在每一个练习中，肌群都在努力保持脊柱定以对抗重力和我们的上下肢肌肉的拉力。教Corey’sfocuswhensettinguptheHoverwastoexintheprogressionfromlyingonthebellysohisparticipantsunderstoodhowtoestablishthecorrectalignmenteachtime.InLayer2heencouragedparticipantstogetmorerangeintheExtendedCrunchsequencebyliftinghigher.Usecanworkthroughtheprogressionsofthemovement.ThismovefitsperfectlywiththemusicandyouwantparticipantstoywiththeFlyingBearCrawl;feelhowthecoreandarmsaredtoreacttothecatchbybracingtheabsharderandsofteningthearmsasyoujump.在准备支撑动作时，Cry的要点是解释从腹部向下横躺开始的一系列动作，这样他的学员们就能了解每一次要如何建立正确的定位。在2层提示中，他鼓励学员们通过使腿抬得更高，在伸展卷腹顺序中获得更大的范围。在指导熊爬时使用精确的提示，这样你就能教完这一系列动作。这个动作与音乐完全吻合。你想让学员们进行飞熊爬行；感觉在你跳跃时，和双臂是如何通过加强腹肌的力度并放松双臂，对这一条件作出反应的。技术和教授EXTENDEDCRUNCHSEQUENCE伸展卷腹顺序（慢关键教授要点Squeezeribstohips(asyouCrunch).Braceabstokeeplowerbacktowardsthefloor(asarmsandlegsextendout)收紧肋骨至髋部（当你卷腹时）腰朝向地板（当伸展双臂和双腿时）LAYER1ornoSMARTTE抓住一个中等重量盘或不用SMARTTEover盘位于肩膀上KneesoverExtendarmsandlegsto45

伸展双臂和双腿至45用力Frontkneeslidesin,extends前腿划入、伸Rearkneeslidesin,extends后腿划入、伸Cruncheverythingupslowly,liftingtail各个部分向上卷腹，抬Ribstohipsasyou当你卷腹时，肋骨靠向髋Slowlylowerto45degrees,head缓慢下降至45度，头部向Frontkneestopsover前膝停止于髋部上卷腹，肋骨靠向髋Chintucked紧缩下Feelyourlowerbackclosetothe感觉你的后腰靠近LAYER2抬起你的，以便获得的腹肌锻Theloadofyourlegs

Ifyourback’sliftingawayfromthefloor,getridofthe TEorliftthelegshighertoreducetheload`如果你正在抬起部远离地板放下盘着把腿`(EXTENDEDCRUNCHSEQUENCE（伸展卷腹顺序（快加快速Frontleg,in前腿划入、伸Rearleg,in后腿划入、伸Come上Come下LAYER2yourshoulderstokeeptheloadinyourcore当你卷腹时，保盘位于的肩膀上方以持施加在你的负荷Asyouextendout,keeplowerbackclosetotheSMARTTE当你伸出腿部时，保持后腰靠近地板时，腿放过低或者不盘Feeltheburnkickingintoyourcore–feelsomefatiguebutchallengeyourselftostayinitandknowyou’regoingtogetstronger感觉你的在烧感觉有一疲劳，但是等òTodecreaseintensity,withnoSMARTTEò为了降低强度，不用盘BEARCRAWL熊爬（双腿关键教授要点Hipsandcheststaysquaretotheground.Keepbacklongandstraight.Braceabstosupportlowerback收紧腹肌以支撑后腰LAYER1SMARTTE·翻ll ·翻

(BEARCRAWLWITHKNEETO（熊爬和膝靠肘Progressthe

双膝或脚尖着Slowlyrockshouldersforwardtowards缓慢地向前、向双手晃动双HandsunderKneesunderBacklongand背部Frontfootstepsforwardand前脚前进、后Rearfootstepsforwardand后脚前进、后Squarehipsandshoulderstothe髋部和双肩与地板成直Braceabstosupportlowerbackasyou在你移动时，收紧腹肌以支撑后Shouldersrockforwardand双肩向前、向后摇(BEARCRAWL(LEGSAND（熊爬（双腿和双臂Addtheopposite向后伸Keephipsatshoulder保持Strongabdominal有力地收紧腹

完成动Stepfurther更进一Kneetoebow,straightenbackStrongab有力地收紧腹LAYER2Feelhowmuchmorethischallengesyourcorestrength感受这个动作是如何更加你的力量It’stotallyOKtogobacktoBear回到熊爬式也完全(FLYINGBEAR（飞熊爬行Bendyourarmsand弯曲你的双臂，并Armsbendtoabsorbthe弯曲双臂以Abs收紧腹Hipsandshoulderssquaretothe髋部和双肩与地板成直LAYER2Absbraceastheyreacttoyour当他们对你的落地做出反应时，收紧Gettingastronger等òTodecreaseintensitystaywithBearCrawlò为降低强度，保持熊爬MOVING移动关键教授要点Braceabsandbacklongand收紧腹肌，并保持背部伸长LAYER1Droptoknees,lie跪下，腹部向下横双肘Fists双拳并Lifthipsto抬起髋部至与肩同

Backlongand保持SlowlycomeIfonknees,stay如果双膝着地，保持静LAYER2Absworking,shouldersworkingbutifyou’refeelingitmoreinyourlowerback,that’syourcuetodroptoyourkneesBraceabsevenListentothemusic–theguitariswringing听音乐—likewhatwe’rengtoour就像我们锻炼腹肌Stayinit!Stay保持那个动作！保等kneesò为降低强度，跪下03.03.站立力量音乐RhythmInside4:38分钟TRACKFOCUS小节焦我希望我的学员们能够在这个三维锻炼中了解如何通过将力量从腿部转移到上半身来执行枢轴伐木0:00/这么多(V)4x8/SetupPivotWoodchop.SMARTBANDTMunderLfoot,handlestogetheratRknee,legswide32cts4x8/准备枢轴伐木。弹力带TM放在左脚下，手柄并拢拉至右膝，双腿打开32拍0:17/0:17时4x8/A/PivotWoodchopL2/24repsLungeL,faceLside,armsF4ctsSideLungeR,facefront,handsatRknee右侧弓步，面向前方，双手置于右膝40:32/节奏(C)8x8BPivotWoodchopandTwistL(slow)4reps8x8/B/左侧枢轴伐木和扭转（慢）重复4次LungeLfaceLsidearmsF4ctsTwistRfrontofroom)4cts左弓步，面向左侧，双臂向前（方）拍FaceLside,armsF面向左侧，双臂向前4SideLungeR,facefront,handsatRknee右侧弓步，面向前方，双手置于右膝41:01/1:01器乐8x8B1PivotWoodchopandTwistL(fast)8reps8x8/B1/左侧枢轴伐木和扭转（快）重复8次LungeLfaceLsidearmsF2ctsTwistRfrontofroom)2cts左弓步，面向左侧，双臂向前2拍，向右扭转（房间前方）2拍面向左侧，双臂向前2SideLungeR,facefront,handsatRknee右侧弓步，面向前方，双手置于右膝41:31/Time4½x8/SetupPivotWoodchop.SMARTBANDunderRfoot,handlestogetheratLknee,legswide36cts4½x8/准备枢轴伐木。弹力带放在右脚下，手柄并拢拉至左膝，双腿打开36拍1:48/1:48灯4x8APivotWoodchopR2/28cts4reps4x8/A/右侧枢轴伐木2/28拍/重复4次2:03/Rhythm8x8BPivotWoodchopandTwistR(slow)16cts4reps8x8/B/右侧枢轴伐木和扭转（慢）16拍/重复4次

2:33/2:33器乐8x8B1PivotWoodchopandTwistR(fast)8cts8reps8x8/B1/右侧枢轴伐木和扭转（快）8拍/重复8次3:03/Somany3:03/这么多4½x8/SetupA-Press.SMARTTEtochestorSMARTBANDdoubled36cts4½x8/准备A形下压。将盘举起至胸部，或将弹力带对折36拍3:20/3:20/时4x8/C/A-PressL&R(slow)2repsLowertetoLhip4x8/C/A形下压，左侧和右侧（慢）重复2次，使盘下降至左髋部4拍 tetochest4ctsLowertetoRhip4ctsLifttetochest4cts 拍，将盘举起至胸部43:35节奏(C)8x8/C1/A-PressO/HL&R(tempo)4repsDroptetoLhip8x8/C1/A形下压高于头顶，左侧和右侧（拍子）重复4次，使盘下降至左髋部2拍Hold2LifttetoO/H4ctsDroptetoRhip2ctsHold tetoO/H4cts 4:04/(Instr)4:04器乐8x8/C2/A-PressO/HL&R(fast)8repsSquat,droptetoLhip8x8/C2/A形下压高于头顶，左侧和右侧（快）重复8次，使盘下降至左髋2拍Extendlegs,tetoO/H2ctsSquat,droptetoRhip2ctsExtendlegs,tetoO/H2cts伸展双腿，将盘举起至高于头顶2拍，下蹲，使盘下降至右髋部拍，伸展双腿，将盘举起至高于头顶2为什TheWoodchoppatterninthistrackreversestherecruitmentweseeinpreviousreleases.Asweareturningtowardsthefootanchoringtheband,thereismoreonthemusclesoftheposteriorchain.TherotationofthecenterofthechestengagestheobliquemusclesandweareloadingtheglutesaswepivotinaLungeposition.ChangingtheWoodchopstimulusfast-trackscorestrength.中的伐木模式逆转我们在以往的套路中看到的锻炼方式。当我们转向固定弹力带的脚时，汇兑后侧链的肌群产生的阻力。当我们在弓步中在枢轴上转动时，胸部中心的旋转会锻炼腹斜肌，并且给臀大肌增加负荷。改伐木式刺快速的力。教Renesays:Thistrackprovideshugerotationalpowerforyourparticipants.Practicethemoveinfrontofthemirrorsoyoucanrole-modelandteachitwithprecision.Makesurethatyourfootisfacingthesidewalltoalignthekneeinthecorrectposition.Asyoustarttomove,coachtheliftofyourbackheelandpivotonthefoot.ReinthisinLayer2anddeliverthebenefits.Wetransferthepowerfromourlegsthroughourcoreintoourupperbody-agreatwaytoincreasefunctionalstrength.WefinishthistrackwithapowerfulA-Slamcompetition;remembertoqualifythedifferentlevels,becauseit’sgoodtechniquethatdeliversgreatresults.Rene说：为你的学员们提供了巨大的旋转力。通过练镜子前练习这个动作，你可以精确地建立角色模型，并精确地进行教学。确保你的脚面向侧墙，以便使膝盖处于正确的位置。当你开始做动作时，指导你后脚跟的抬起和随着你脚转动。在2层提示中加强这一点，并告知它地益处。我们通过我们的把双腿的力量传递到我们的上半身——这是一个增强功能性力量的好方法。我们用一个强有力的A型猛击竞赛完成了；记得规定不同的级别，这是提供良好结果的一个好技术。技术和教授PIVOT枢轴关键教授要点Braceabssothebodymovesasone–twistfromthecenterofyourchest收紧腹肌，这样身体就能一致地移动胸部中心扭转LAYER11层（准备·ceSMARTBANDunderneathyourright·将弹力带放在你的右脚Turnfoottoside将脚Singleordoublethe对折或者不对折弹力HandlesoverleftShiftbodyweighttoleft

将身体重心转移至Turnhipsandshoulderstothe转动髋部和双肩至ResetLiftyourheel,pivoton抬起你的脚跟，以后脚为中心收紧Bodymovesasone身体作为一个整体Chest挺LAYER2Ifstrugglingtokeepchestlifted,dropgreatresults

(PIVOTWOODCHOPW.TWIST（枢轴伐木和扭转（慢TwisttotheBacktothe回到一收紧Turnfromthecenterofyourchesttokeephipssquaretothefront角使髋部和双肩保持面向一LAYER2Movingslowly,strengtheningourcoremuscleswhilststanding缓慢移动，站立的同时增强你的肌FeelthefromtheSMARTBAND;howyourhipmusclesworktogetherwithyourabdominalstorotateyourbody感觉来自弹带的阻力；的髋部肌群如何(PIVOTWOODCHOPW.TWIST（枢轴伐木和扭转（快Bringinsome加快速1,2,3and1、2、3、KeeparmsLiftandpivotonrear抬起后脚，并以其为中心转Chest挺LAYER2你准备好进行的锻炼吗？快速度，并增rightupintoyourupperbody过你的双腿的力量传递到你的上半一个好的三维动作能够增强你等òTodecreaseintensitydroptheinsidehandleA-A型下关键教授要点Braceabstokeephipssquaretothe胸LAYER1StaywithyourSMARTBAND,doubleor使用你的弹力带，对折或者不对OruseSMART或使用Feetwiderthen双脚分开，宽于双SMARTTEto举起盘至锁骨的高Lift挺Brace收Soft膝盖放松、弯SMARTTEtoright将盘举起至右髋Backto回到锁骨的高然后举

（A型下压高于头顶（拍子改变定 TE使盘快速落 举起盘至高于头Other另一Elbowsforwardof双肘StopSMARTTEathip使盘停止在髋部高Brace收Hipsstayfacing髋部(A-SLAMOVERHEAD（A型猛击高于头顶（拍子A-Slam用力地进行A型猛击Drop下StopSMARTTEathip使盘停止在髋部高And然后向LAYER2Poweryour 用力地举起你 Showmepowerand向我展示力量和旋等òTodecreaseintensity,noSMARTTEòTodecreaseintensity,useaSMARTBANDforless为降低强度，使一条弹带来产生较音乐FriedChicken5:10分钟TRACKFOCUS小节焦Myparticipantswillfeelthecontrastbetweenthefunupbeatenergyofthetrackandthegreathipandgluteworktheywillachievethroughisometricstrengthtraining.我的学员将感受到中有趣乐观的能量与他们将通过等距力量训练实现的好的髋部和臀大肌锻炼之间的对比0:00/0:00介绍5x8/SetupSquatandSideLegLift.SMARTBANDunderLfoot,handlesinRhand,RfootonmiddleofSMARTBAND,Lhandonhip5x8/准备下蹲和侧抬腿。将弹力带放在左下，两个手柄放在右手中，右脚踩在弹力带的中间，左手叉腰拍0:18/Instr0:18/(拍子4x8/A/SquatandSideLegLiftL8repsSquat2cts4x8A左侧蹲和侧抬腿重复82拍SideLegLiftL2cts左侧侧抬腿20:34/0:34/(喇叭声4x8/A1/Squat&DiagonalLegLiftL8repsSquat2cts4x8A1/左侧蹲和对角线抬重复82拍DiagonalLegLiftL2cts0:49/(Beat)0:49拍子8x8/A2/SquatSideandDiagonalLegLiftSequenceL8reps8x8A2左侧侧蹲和对角线抬腿顺序重复8Squat,SideLegLiftL4ctsSquatDiagonalLegLiftL4cts左侧对角线抬腿4拍1:19/(喇叭声和鼓声)4x8/SetupDiagonalLegLiftandTap.SMARTBANDunderfeet,crosshandles,handstohips32cts4x8/准备对角线抬腿和点地。弹力带放在双脚下，交叉手柄，双手叉腰32拍8x8/B/DiagonalLegLiftandTapL8reps4xDiagonalLegLiftL7cts8x8B左侧对角线抬腿和点地重复8次，4次TapL2:042:04拍子8x8/C/SideStep&DiagonalLegLiftSequenceL4reps

8x8C/左侧侧踏步和对角线抬腿顺序重复4次2xSideStepL4cts2xSideStepR4cts4xDiagonalLegLiftL8cts4次左侧对角线抬腿82:34/2:34吉他5x8/SetupSquatandSideLegLift.SMARTBANDunderRfoot,handlesinLhand,LfootonmiddleofSMARTBAND,Rhandonhip40ctsx8/准备下蹲和侧抬腿。将弹力带放在右脚下，两个手柄放在左手中，左脚踩在弹力带的中间，右手叉腰拍2:53/2:53拍子4x8ASquatandSideLegLiftR8repsSquat2cts4x8/A/右侧蹲和侧抬腿重复82拍SideLegLiftR3:08/(Horns)3:08/(喇叭声4x8A1SquatandDiagonalLegLiftR8repsSquat2cts4x8/A1/右侧蹲和对角线抬腿重复8次下蹲2拍DiagonalLegLiftR2cts右侧对角线抬腿23:23/3:23拍子8x8A2SquatSide&DiagonalLegLiftSequenceR8reps8x8/A2/右侧侧蹲和对角线抬腿顺序重复8次Squat,SideLegLiftR4ctsSquat,DiagonalLegLiftR下蹲，右侧侧抬腿4拍，下蹲，右侧对角线抬腿43:53/(喇叭声和鼓声)4x8/SetupDiagonalLegLiftandTap.SMARTBANDunderfeet,crosshandles,handstohips4x8/准备对角线抬腿和点地。弹力带放在双脚下，交叉手柄，双手叉腰328x8BDiagonalLegLiftandTapR8reps4xDiagonalLegLiftR7cts8x8B/右侧对角线抬腿和点地重复8次，4侧对角线抬7拍TapR1ct右脚点14:38/4:38拍子8x8CSideStepandDiagonalLegLiftSequenceR4reps8x8/C/右侧侧踏步和对角线抬腿顺序重复4次2xSideStepR4cts2xSideStepL4xDiagonalLegLiftR8cts为什Thesidegluteals(gluteusmediusandminimus)areresponsibleforcontrollingourkneealignmentduringimpactactivities.Wetargetthesemusclesinthistrack,helprovideuswithmovementcontrolandultimay,injury肌（臀中肌和臀小肌）负责在锻炼期间控制我们的膝盖。在中，我们以这些肌肉为目标，这有助于为我们提供动作控制，并最终预防教ntsrckwechlegerprtcpsosleadsreghnhrgtssngtesrtbn.CchvryoyitotepsinsupfheSqtndSdei.Esreyovelvrdlyryr1xcioncsbfrepitohefunfelfterck.Ontescdsd,cochyr2custtaiuaetheiesytrouhtraladxralcssfhevs;hsecuscnkeauerceoysclrrc.Gigheustootmlyeggedstcearytomypol.Cusschs“sezeyorb”rvdeannralfcsreboyprtivvdwhst“rveyrheleckcrnrfheroo”rvisnxtrnlcsydrctngtenrysdeofheoy.在中，我们向学员们发出，以便用健身弹力带来单独加强他们的臀大肌。指导每个人的下蹲和侧抬腿准备。确保在发掘的乐趣之前，你已经传达了所有的1层执行提示。在第二侧，指导通过动作的内部和外部要点来调节强度的2层提示；这些提示会对身体的活动能力产生巨大的影响。让臀大肌得到最佳的锻炼并非对于每个人来说，并不是与生俱来的能力。诸如“收紧你的臀部”之类的提示为涉及到的身体部分提供了一个内在要点，同时“的脚跟推到房间的后角”这一提示则通过把能量从身体里导出，提供了一个外在要点。技术和教授SQUATANDSIDELEG下蹲和侧抬KEYCOACHING关键教授要点BraceabstokeephipssquaretoAvoidleaningtotheLAYER1SMARTBANDunderneathright将弹力带放在你的右脚Handlesinleft两个手柄放在左

Stepleftfootonto左脚踏出，踩在弹力带Feethip-distance双脚分开，与髋手叉OneSquat,oneLeg一个下蹲，一条腿抬DownandDowntotheChest挺Braceabstokeepyourhipssquaretothe收紧腹肌，以便使髋部保持与前方成直2Thismovementisgreatforcontrol;focusonthehipstabilizers·

(SQUATANDDIAGONALLEG（下蹲和对角线抬腿Newdirection,backDown,backSqueezeyour收紧你的臀LeadbackwithKeeptheshouldersandhipssquaretothefront使双肩和髋部保持与前方成直2Focusingonthesouthernareasofthebody!Where’sthat?Yourbutt!注意身体的南部区域！那是哪里？你的臀部(SQUATSIDE&DIAGONALLEGLIFT（侧蹲和对角线抬腿顺序OnetotheOnetothe一个面向后Bodystays身体保持直Avoidleaningtothe防止倾向一双肩向2Listentotherhythm–downandpause.ywiththemusic,addmoreand听节奏——加的阻力和强度。Isolationwithcontrol-thegourmet与控制-美食食KeeptensionontheSMARTBAND–stressthemuscletogetitstronger保持弹力带的张力–向肌肉施加压力，使其更DIAGONALLEGLIFTAND对角线抬腿和点KEYCOACHING关键教授要点Braceabstokeephipssquaretofront.Avoidleaningtotheside向一侧1Bothfeetonthe双脚踩在弹力带Crosshandleshighon拉高手柄，交叉于腕Leanintoyourleft倾向你的左Shoulders双肩向Chest挺Abs收Rightheeltothe44个律4,3,2,14、3、2、1，点Avoidleaningtothe防止倾向一LAYER2Ifbalanceisn’thappeningtoday,hitafastBackTapSqueezeyourbuttandabstostopyourbackfromarching收紧你的臀部和腹肌，以便使你的背部继Tuneintobuttmuscles–isolateglutestrengthandgetdeepintothemuscles调整臀部的肌肉臀大肌力量并深入肌群

SIDESTEP&DIAGONALLEGLIFT侧踏步和对角线抬腿KEYCOACHING关键教授要点BraceabstokeephipssquaretoAvoidleaningtothe12stepsto向右侧走2Tothe向左Pulserightheel4右脚跟律动4Brace收紧腹Keepupperbodystill;wewanttoavoidleaningtotheside保持上半身静止；我们想要防止倾向一2Bracetheabsto收紧腹肌以保持Howmuchfuncanyouhavetryingtokeepyourupperbodystill?你可以从上身保持静止中获得多少乐趣Balancingunder在疲劳的情况下保持平Outsideofbuttonfire–hotand臀部外侧像火一样地燃烧——又热又等òTodecreaseintensitynoSMARTBANDò为降低强度，不使用弹力带MUSICSearchlight5:06mins音乐Searchlight5:06分钟TRACKFOCUS小节焦MyparticipantswillfeelsuccessfulintheWindowWiperthroughmyprecisecoachingofthelayersand我的学员将通过我的各层层和各级别的精确教授，在擦窗动作中感受到成功0:00/0:00介绍4x8/SetupResistedSideHover,SMARTTEinRhand,armtovertical32cts4x8/准备阻力侧支撑，盘握在右手中，垂直32拍0:19/Instr(Beat)0:19/(拍子4x8/A/ResistedSideHoverw.SMARTTEL32cts4x8/A/左侧盘阻力侧支撑32拍0:32/Change(C)4x8/SetupWindowWiper.LowerontoLbuttock,kneesbentorlegsextendedF,Rhandonfloorbehind16ctsx8/准备擦窗动作。下降至左部，双膝弯曲或双腿向伸展,6拍RollontoRbuttock,Rebowonfloor,Lelbowlifts16cts翻转至右部，右肘放在地板上，抬起左肘160:45/Instr(Heavy0:45/器乐(节拍8x8BWindowWiperF&B4/416cts/4reps1:10/1:10/(安静的2x8/SetupResistedSideHoverw.SMARTTEDrop.SMARTTEinRhand,armtovertical2x8/准备盘阻力侧支撑，落下，盘握在右手中，垂直16拍1:17/(B1:17加强2x8/C/ResistedSideHoverw.SMARTTEDropL4/42x8/C/左侧阻力侧支撑和盘下落4/4Rarmlowertofront8ctsRarmliftstovertical8cts右臂下降至前方8右臂举起至拍1:23/Hey-8x8/C1/ResistedSideHoverw.SMARTTEDropL1/3Rarmdropstofront2ctsRarmliftstovertical6cts1:48/改变(C)

2x8SetupWindowWiper16cts2x8/准备擦窗动作16拍1:55/1:55改12x8BWindowWiperB&F16cts6reps12x8B/擦窗动作向后和向前16拍/重复6次2:33/2:33鼓声4x8/SetupResistedSideHover.SMARTTEinLhand,armtovertical.Rkneebend,Llegextendedstraight32cts2:46/Hey-2:46嘿4x8/A/ResistedSideHoverw.SMARTTER32cts4x8/A/右侧盘阻力侧支撑32拍2:59/Change2:594x8/SetupWindowWiper.LowerontoRbuttock,kneesbentorlegsextendedF,Lhandonfloorbehind16cts4x8/准备擦窗动作。下降至右部，双膝弯曲或双腿向前伸展,左手向后，放在地板16RollontoLbuttock,Lelbowonfloor,Relbowlifts16cts3:12/Instr(Heavybeat)3:12/器乐(节拍8x8BWindowWiperF&B4/416cts/4reps3:37/3:37安静2x8/SetupResistedSideHoverw.SMARTTEDrop.SMARTTEinLhand,armtovertical16cts2x8/准备阻力侧支撑和盘下落。盘握在左手中，垂直3:44/(B3:44加强2x8/C/ResistedSideHoverw.SMARTTEDropR4/416cts2x8/C/右侧阻力侧支撑和盘下落4/416拍3:50/Hey-3:50嘿8x8/C1/ResistedSideHoverw.SMARTTEDropR1/38cts/8reps8x8/C1/右侧阻力侧支撑和盘下落1/38拍/重复8次4:16/Change4:162x8SetupWindowWiper16cts2x8/准备擦窗动作16拍12x8BWindowWiperB&F16cts6reps12x8B擦窗动作，向后和向前16拍/重复6为什Oursideslingsallowustocontrolourmid-linewhenlifting,runningandchangingdirection.TheSideHoverpatterninthistrackchallengesthesemuscles,particularlyontheoutsideofthehipandundersideofthewaist.Keethehipsandshoulderssquaretothefrontinthispatternisthekeytoimprovingstrengthandstabilityinthesemuscles.我们的侧悬带使我们在抬起，运行和改变方向时，能够控制我们的中线。中的侧支撑锻炼了这些肌肉，特别是在髋部外侧和腰部以下的肌肉。在这种模式下保持髋部和双肩与前方成直角是改善肌教ThefirsttimeyoucoachtheResistedSideHover,focusongreatpositionsetupandletyourparticipantsknowthatwearegoingtoreturntothemoveshortly.CoachtheclasstomovefrombuttcheektobuttcheekandelbowtoelbowwiththeoppositearmstraighteningintheWindowWiper.Focusonkeethechestliftedandabsbracedtostabilizethelowerback.Thechestpositionwilldeterminehowhighthelegsneedtolift;emphasizetheimportanceofthistoyourparticipantssotheyknowwhichleveltotaketo izetheirresults.ThefinalResistedSideHoverwithteDropwillchallengethecoremusclestoremainengagedtocatchthedrop,integratingandstrengtheningtheupperbackmuscles.当你第一次指导阻力侧支撑时，注意好的准备，让你的学员们知道我们很快就会回到这个动作。指导学员们在擦窗动作中，从一部到另一部，从一侧手肘到另一侧手肘，并伸直对面的。注意保持挺胸和收腹，以稳定后腰。胸部的位置将决定腿需要抬多高；强调其对于学员们的重要性，这样他们就知道要选择哪个登记来最大化他们的结果。最后一个阻力侧支撑和盘下落将挑战肌肉，保持锻炼这部分肌肉以便接住下落的盘，这整合并加强了上背部肌群TECHNIQUE&技术和教授RESISTEDSIDEHOVERW.盘阻力侧支KEYCOACHING关键教授要点BottomhipliftedandbraceabstokeephipsandshouldersfacingforwardLAYER1KeepSMARTTEweight保持盘靠近重Side侧支

Elbowunder肘部位于肩膀下Kneesinlinewith双膝与肘部在一直线Topleg顶部的腿伸GrabtheSMART拿起Liftbottom抬起下髋Legdownor腿向上或向ArmreachestoKeepbottomhip保持抬起下髋BraceabstokeephipsandshouldersfacingforwardLAYER2Feelwhereweareworking–glutes,waistmusclesarestrong,pushdownthroughforearmtostrengthentheshoulder

等òTodecreaseintensity,noSMARTTEò为降低强度，不使用盘òTodecreaseintensity,footò为降低强度，把脚放(RESISTEDSIDEHOVERWITHTEDROP4/4)RollbacktoSide向后翻转至侧支Option,usingSMART选择，使用Footdownor脚向下，向SMARTTEcomeslowlydowntowardscenterofchest盘慢慢朝胸部中心Backup向上回到顶2Movingslowlywith有控制地缓慢移等òTodecreaseintensity,noSMARTTEò为降低强度，不使用盘òTodecreaseintensity,footò为降低强度，把脚放(RESISTEDSIDEHOVERWITHTEDROP1/3)DropfastandSlowly缓慢向Shouldersandhipssquareto双肩和臀部与前方成Brace收紧腹Squeezeinbetweenshoulder两侧肩胛骨向内Bottom抬起下髋LAYER2Readytodropandcatch?Feelyourabsbraceeventightertokeepyourhipsandshouldersfacingforward便使你的臀部和双肩面向前方Ifhipsandshouldersrollforward,getridoftheSMARTTEorholdSMARTTEup如果髋部和双肩向前翻转，放下盘或举起健Feelshoulderbladessqueezetogethertostrengthenupperbackmuscles等òTodecreaseintensity,noSMARTTEò为降低强度，不使用盘

WINDOWWIPER擦窗动KEYCOACHING关键教授要点Braceabsandchest收腹，挺LAYER1SMARTTERollontothemeatypartofyour翻转至你的臀肉部Braceabsandliftchest收腹，挺KneesbentorRollbackontooppositeglute向后翻转至对面的臀大肌和肘Frontarm前臂伸Moving4,3,2,tothe4、3、2Rollbuttcheekto从一部翻转至另一Elbowtoe从一侧手肘至另一侧手Liftyour挺Braceabstostabilizelower收紧腹肌以稳定后LAYER2Lookingforyoursweetspot–that’sthepointwhereyourabdominalsareworkingattheirum寻找你的点——那就是你的腹肌得Pullyourfeettowardsyouandkeepchestlifted–feelthebiteintoyourabs的双脚向你的方向拉并保持挺胸—感觉到快要咬到你的腹肌了Ifdifficulttokeepchestlifted,bendyour如果难以挺胸，弯曲你的膝

Lookingforchange–thatrequiresustocontrolthemovement,sobraceabstightlytostabilizethespinethenfeeltherotationfromyourupperbacktogetourobliquesinvolved寻找变化——这需要我们控制动作，所以收紧腹肌以稳定脊柱，然后感觉到来自上背部的旋转锻炼到了我们的腹斜肌Fatiguestartstosetin–staywithit.Thelastrepetitionsarewhenyougetresults–gettingstrongerbystayinginthegameandying·疲劳开始了——继续坚持下去。重复最后一次的时候就是你得到结果的时候——通过坚持和努力锻炼而变得更强。等òTodecreaseintensitybendkneesMUSICTakeMeOver3:28mins音乐TakeMeOver3:28分钟TRACKFOCUS小节焦Myparticipantswillachieveanintenseburninthecoreandfeelfatiguesetinfast–generatedbythelongsetsofworkwithminimal我的学员将在中实现燃烧，并且很快就感觉到疲劳——由长时间的锻炼和最小限度的恢复所产生0:00/0:00介绍2x8/SetupObliqueTwist,facingLside,extendlegsto45degrees,fingertipstotemples16cts2x8/准备腹斜肌扭转，面向左侧，伸展双腿至45度，指尖指向穴16拍0:10/Iwanna0:10/要8x8/ObliqueTwistR&L8repsObliqueTwistR2ctsa8x8腹斜肌扭转，右侧和左侧重复8次右侧腹斜肌扭转2拍ExtendRlegBto45degrees,headandshouldersofffloor2ctsObliqueTwistL2cts左侧腹斜肌扭转2ExtendLlegBto45degrees,headandshouldersofffloor2cts0:49/Instr/Behind4x8/A/CrossCrawlR&L4cts/8repsLegsextendto45degrees4x8A交叉爬行，右侧和左4拍重复双腿伸展451:09/追逐(C)4x8/A1/CrossCrawlR&L4cts/8repsLegsextendlower4x8A1交叉爬行，右侧和左4拍重8次双腿2x8/SetupObliqueKneeDrop,kneesoverhips,armswide,paup16cts2x8准备腹斜肌膝部坠击，双膝高于髋部，双臂打开，掌心向上16拍1:39/Iwanna1:39/要4x8/B/ObliqueKneeDropR&L2/22repsObliqueKneeDropR2/28cts4x8B腹斜肌膝部坠击，右侧和左侧2/2重ObliqueKneeDropL2/28cts左侧腹斜肌膝部坠击2/28拍1:59/Ifeelcloser(PC)4x8/B1/ObliqueLegDropR&L2/216cts/4x8B1腹斜肌腿部坠击，右侧和左侧2/2162:19/带我(C)4½x8/B2/ObliqueLegDropandHoldR&LObliqueLegDropR2cts4½x8/B2/腹斜肌腿部坠击和保持，右侧和左侧右侧腹斜肌腿部坠击2拍Hold10Legslifttovertical4ctsHold10cts腹斜肌腿部坠击2持10拍Legslifttovertical4ctsHoldlegsatvertical4cts双腿垂直4拍2:41/2:41器乐4x8/B2/ObliqueLegDropandHoldR&L4x8B2腹斜肌腿部坠击和保持，右侧和左323:01/器乐/后面2x8/A/CrossCrawlR&L4cts/4repsLegsextendto45degrees2x8A交叉爬行，右侧和左侧4重复4次，双腿伸展至45度3:10/追逐(C)2x8/A1/CrossCrawlR&L4cts/4repsLegsextendlower2x8A1交叉爬行，右侧和左侧4重为什ThekeytoengagingtheobliquesinatwistingCrunchischestrotation.Focusingonthesternumpivotingfromsidetosidewillincreaseengagementandassistinmobilizingthe在扭转卷腹中锻炼腹斜肌的关键是胸部旋转。注意从一侧到另一侧的胸骨旋转将增加锻炼并帮助活动胸椎。教Threeandahalfminutesofpureblissfortheobliques.Don’tbefooledbytheshortworkingsets-fatiguehitsfastandhard!ThelegsarehigherintheObliqueTwistwithafocusonmaintainingrotationinthetwist.三分半钟针对腹斜肌的纯粹的快乐。不要被短时间的锻炼所愚弄——疲劳出现得很快而剧烈！双腿在腹斜肌扭转中抬得更高，注意在扭转中保持旋转。Thisappliesespeciallyinthelastsetwhenweareundersomeseriousfatigue-designedtobuildstrengthfast.Thekeycoachingfocusis“anchorshoulderstothefloor”intheObliqueKneeDrop,andyou’llnoticethatErinrepeatsthiscoachingtipseveraltimes.Onceyourbringprecisionandintensitytotheirmovementbycoachinggreatlayer2cues.这一点尤其适用于最后一组，当