關於 back squat alternative ，我們在網路上蒐集到這些相關的討論、資訊與評價

Day3：第三天，繼續在9pm的FB LIVE當值日生，特別嘉賓Jordan Tan來聊聊「呆在家之動一動」！

歡迎與我一起響應由AMM亞洲心動娛樂發起的 #疫起呆在家 活動，讓我們乖乖呆在家拯救馬來西亞！在FB或IG拍照打卡分享在居家抗疫期間所做的事情並 #疫起呆在家 AMM將會根 # 隨機挑選，送出神秘禮物！

準備好你的瑜珈墊！我們一起來！
Set A
1 Joint Warm Up
2 Deadlife Knee to Toe- 20 reps
3 Downward Dog Stretch- 20 reps
4 Glute Bridge on Heels- 30 reps
5 Squat to Heel Up- 30 reps
6 Alternative Lunges- 40 reps
7 Hand Plank Kick Back- 40 reps
8 Elbow Plank Front Touch- 40 reps
9 Crunches- 30 reps

Set B
1 Squat to Knee Down- 30 reps
2 Bend over Shoulder Fly Back- 30 reps
3 Single Leg Lunge- 30 reps
4 Push Up- 25 reps
5 Superman Spine Training- 30 reps
6 Squat Jump- 25 reps
7 Single Leg Deadlife- 40 reps
8 Mountain Climber- 50 reps
9 Abs Biker- 50 reps
10 Leg Raise- 30 reps

Day3：第三天，繼續在9pm的FB LIVE當值日生，特別嘉賓Jordan Tan來聊聊「呆在家之動一動」！

歡迎與我一起響應由AMM亞洲心動娛樂發起的 #疫起呆在家 活動，讓我們乖乖呆在家拯救馬來西亞！在FB或IG拍照打卡分享在居家抗疫期間所做的事情並 #疫起呆在家 AMM將會根 # 隨機挑選，送出神秘禮物！

準備好你的瑜珈墊！我們一起來！
Set A
1 Joint Warm Up
2 Deadlife Knee to Toe- 20 reps
3 Downward Dog Stretch- 20 reps
4 Glute Bridge on Heels- 30 reps
5 Squat to Heel Up- 30 reps
6 Alternative Lunges- 40 reps
7 Hand Plank Kick Back- 40 reps
8 Elbow Plank Front Touch- 40 reps
9 Crunches- 30 reps

Set B
1 Squat to Knee Down- 30 reps
2 Bend over Shoulder Fly Back- 30 reps
3 Single Leg Lunge- 30 reps
4 Push Up- 25 reps
5 Superman Spine Training- 30 reps
6 Squat Jump- 25 reps
7 Single Leg Deadlife- 40 reps
8 Mountain Climber- 50 reps
9 Abs Biker- 50 reps
10 Leg Raise- 30 reps

『Functional Training 』
Landmine Thruster
✔️強調快速地三關節伸展、結合上肢推動能力，有效增加肌力以及下肢爆發能力。
地雷管的優勢在於對於下肢關節活動度的需求少，以及對於下背部產生的剪切力量少(相對於背蹲舉和前蹲舉)；此外在運動力學上的優勢，相較於傳統蹲舉可能在頂部的時候，臀部肌肉沒有完全收縮(尤其在高反覆次數)，地雷管蹲舉則會強迫你完全伸展。
✔️如果你現在處於「爆發力期」
建議使用30-50 1RM的重量，執行3-5次，全力的執行( maximum effort)
✔️Benefits :
1.Builds strength, muscle, and explosiveness in the legs
2.Helps beginners learn the proper squat pattern, since the arc of the bar naturally travels back, making it easier to sit back and stay upright at the bottom of the squat
3.Great alternative for those who can't perform regular squats because of injury or mobility issues
4.Easier on joints than traditional barbell back and front squats
以下擷取自　T-nation ─ Tip: Do Landmine Thrusters for MetCon 　Landmine squats and presses don't have the same mobility demands as conventional squats and presses, so more people will be able to do them well. Most lifters also find landmine squats to be easier on the knees and lower back than front squats, and landmine presses to be easier on the shoulders than traditional presses. 　Additionally, most lifters' landmine squat and landmine press numbers are a lot more even strength-wise than they are when done the standard way. So the squat portion of the exercise doesn't get short-changed nearly as much as it does when doing it the conventional way.
A Bonus Benefit
Landmine thrusters can work as a great self-teaching tool for the squat pattern. Use it as a tool if you tend to struggle to bring your hips all the way through at the top part of the squat. It's important to achieve full hip extension at the top of the squat, but many people stay in hip flexion and never go that last little bit, especially during sets of higher reps. By adding the press to the landmine squat, it forces you to bring your hips through at the top. (Bruno, 2016)
#WOD #Trainingday #lookgoodmovewell #functionalTraining #StrengthTraining
#Landmine #Thruster #explore
Ref .
1.The 5 Essential Landmine Exercises - Bodybuilding.com
2.Tip: Do Landmine Thrusters for MetCon

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30個動作，每個動作40秒，中間休息20秒。
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Lower Body:
Squat twist
Slow sumos
Squat pulses
Lunge with knee drive (right)
Lunge with knee drive (left)
Reverse lunge pulses
Alternative Skater touch
Lunge and curtsy (right)
Lunge and curtsy (left)
Hip thrust on toes
Hip thrust on toes hold
Single leg thrust with 3 secs hold (right)
Single leg thrust with 3 secs hold (left)
1 & 1/2 frog pump
Reverse hyper
Reverse hyper abduction

Upper Body and Core :
Crawl into shoulder taps
Plank high twist
Plank head touch
Spider plank
Y extensions
Back hold
Hand release knee down push up
Diamond ½ hold push up
Leg raises circle
Flutter kick
Single leg crunch
Single leg crunch
Alternative crunch
Full body sit ups

Bra: under armour
Bottom: AMME

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