關於 lateral jump single leg ，我們在網路上蒐集到這些相關的討論、資訊與評價

This week's at home training sessions are all about band based training. Today, Head TMT Fitness Coach Shaun Kober focused on a power based session.

5 categories, full body, power focused.
6 sets of 6 @ max effort rate of force production.
1 to 1 work rest ratio. If it takes 15 seconds to complete the reps, I rest 15 seconds before my next set.
2 minutes rest between exercises.

A. Banded broad jumps
B. Banded power pull
C. Banded single leg lateral jump
D. Banded power press
E. Banded power reverse woodchoop

This session has been uploaded to my YouTube channel. Link in my bio 🤙🏽 With people in lockdown and self quarantine during these crazy times, I thought it would be a great time to start putting out some workouts for people to continue at home, or in a hotel room, to stay sane, and get some quality movement in.

I'll be posting workouts in the coming weeks, using minimal equipment, and focusing on many elements of strength and conditioning.

Stay tuned for at home workouts to improve skills, stability, strength, speed, power, endurance, and conditioning, using only a few pieces of equipment.

If you have access, I recommend buying a suspension trainer, (either a set of gymnastics rings, or a TRX or similar) a set of bands, a skipping rope, a set of furniture sliders, a kettlebell, (or small set if budget allows) and a lacrosse ball or foam roller.

Please like, share, save and subscribe on social media platforms to stay up to date with what I'll be bringing over the next few weeks 🤙🏽 #performancefunctionaltraining #livetrainperform #livetrainperformpodcast #skills #stability #strength #speed #power #endurance #conditioning #coach #tigermuaythai #swiss8 #betteratlife #igetit

這是我今天臀部的12個訓練動作
先記錄下來～
有時間再拍照讓各位參考啰！

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啟動「翹臀12」訓練計畫

12~15 reps/2 sets

1. Barbell Squat
2. Unilateral Balance Lunge
3. Barbell Sumo Squat
4. Partial Lunge + Lunge Jump
5. Side Lunge
6. Barbell Bridge Lift
7. Crossing Back Lunge
8. Barbell Deadlift
9. Step Up
10. All 4 Lateral Leg Raise
11. Single Leg Bridge with Rotation
12. Side Plank with Leg Raise

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有器材～就拿器材
沒器材，徒手做也ok~

怕局部太酸或腿太炸的人～
可以每個動作一組後，再從頭輪一次

想要有局部緊實、爆炸感
就把每個動作的兩組做完，再換動作

這些動作～
除了臀，連腿都會練到

也都是多角度的鍛煉

想要練全身的～
就每個動作做一組，再
穿插入上肢訓練動作

課表～不是重點
重點是『要站起來動啊！』

一起加油吧！

（歡迎分享，但請註明出處）
（因為～我必須為我的動作負責，謝謝）

嗨大家好我是May～ 今天要帶來一套高強度的下肢燃脂訓練! 主要針對我們的下半身肌群，以及腿部的伸展。這套運動帶有跳躍、提高心率的動作、不需任何器材徒手即可完成 ！
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Today I’m showing you guys a 15min high intensity lower body workout
This workout mainly targets our lower body strength
There will be some jumping exercises in the middle to raise up your heart rate.
No equipment needed in this workout. Only using bodyweight.
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在開始今天的訓練之前，想跟大家推薦專為女性設計的健身app- Nuli app :
優美精緻的介面 有客製化的居家/健身房課表 可依個人狀態選擇初階/進階菜單
還有省時訓練以及每週挑戰 讓運動充滿動力來源！
在臉書社群中更有上千萬女性分享自己的運動旅程 彼此互相加油打氣 跟著我們一起加入 Nuli community 吧:) (加入享十四天免費試用) ▶http://join.nuli.app/may_youtube

Before starting the workout ,I’m introducing a great app , Nuli app, which is specially designed for women.This app has beautiful interface. Moreover, there are diverse home and gym workouts you can choose from. Even you are just a beginner or an intermediate/ advanced trainer, you can easily fine workout that suits you. come join us! download it here ▶http://join.nuli.app/may_youtube
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追蹤May Fit instagram ▶ https://www.instagram.com/may8572fit/
品牌Line官方帳號專屬ID： @mayufit ▶ https://lin.ee/tiQ1zgb
更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
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15分鐘下肢燃脂高強度訓練(含伸展)
以下動作每個40秒休息20秒
High knee pause
Lateral squat jump
Alternative Squat walks
Lunge pauses high knee
Lunge pauses high knee
Split squat jump
Alternative side lunge
Alternative overhead squat
X cross jumps
Single leg deadlift hold (right)
Single leg deadlift hold (left)
Squat pauses starfish jump
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Music by Axl & Arth - Rather Not - https://thmatc.co/?l=2E0F2D46
Music by GoodNight the Satellite - Supernova - https://thmatc.co/?l=30FD9872
Music by Eric Reprid - Lil Uzi - https://thmatc.co/?l=D5D9787F
Music by Eric Reprid - Young - https://thmatc.co/?l=0504D90D
Music by Lavengro - Love Me - https://thmatc.co/?l=EA8204B0
Music by Cael Dadian - but i love you - https://thmatc.co/?l=EB943B1A
Music by Kevatta - azurea - https://thmatc.co/?l=9C0556BF
Music by Kevatta - what we had was real - https://thmatc.co/?l=9218C022

I am sharing 20 Jump Rope Footwork tricks in this video! Easy to learn! For beginner, you can try out different types of footwork skills to increase your training intensity and help improve your agility. I have made all the footwork combination in 2 or 4-count so you can try to follow music to train! Also, In this video, I did double bounce first to make sure you can see the sequence and followed with single bounce.


Timestamp
00:00 Get ready for the Footwork Variations
00:10 Single Foot (L/R)
00:23 Jogging
00:37 Butt Kick
00:51 Mummy Kick
01:06 Lateral Mummy Kick
01:21 Up Knee Down
01:35 Heel To Toe
01:51 Side Straddle
02:06 X-Motion
02:22 Scissors Step
02:38 Front Straddle
02:53 Can Can
03:08 Shuffle
03:23 Two at a Time
03:38 Leg Over
03:53 Open Up
04:07 Open Cross Up
04:22 Up and Over
04:37 Bell
04:52 Twister


歡迎在影片底下留言，或是到我的Facebook留言、私訊給我！
話我知你想學啲咩！

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Subscribe to my channel and check out the best jump rope videos!
►Subscribe to Youtube Channel：https://www.youtube.com/channel/UCykj-6xIqHPwLtCnz9NPvUg
►Instagram：https://www.instagram.com/pakhungjai/
►Facebook：https://www.facebook.com/cheungpakhung
►Invitation：cpakhung@gmail.com

人氣影片
►7分鐘跳繩訓練影片：https://www.youtube.com/watch?v=Twae7z9zxZA&list=PLguq9t9DCOR6UQcISeoxCNLaSomFYSUdN

Discount code(Code: pakhung)
►DEFY Jump Rope Equipemnt : https://www.defy.hk/
►Jump Rope For Good Professional Course：http://www.jrfg.org/


Song: CHRIS HERIA - WOKE
Music provided by
Pixels Music : https://goo.gl/GJy2ST

Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

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10,000 Squat & Plank Challenge (in 30 Days!) | Joanna Soh
**Complete 20 reps for each exercise. Aim to do this workout every day for the next 30 days.
8 Squats & 8 Planks. Only 15 minutes long! Game on?

Exercises
1) Prisoner Squat
2) Plank Shoulder Tap
3) Side Squat
4) Plank Rock
5) Sumo Squat
6) Plank Hip Dip
7) Squat to Lunge
8) Short Plank Knee Tap
9) Squat Jacks
10) Plank Jacks
11) Squat with Leg Raises
12) Cross Plank
13) Narrow to Wide Squat Pulses
14) Plank Up-Down
15) Lateral Jump Squats
16) Single Leg Plank Hold

Estimated Calories Burned: 170 - 230 Cals
Regression: For those you need to take it a notch down, you can regress by removing the explosive movements, start by planking on your knees or pause the video and take longer breaks between exercises.
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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #SquatandPlankChallenge

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

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(Subscribe to my website for printable workouts & recipes)

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10,000 Squat & Plank Challenge (in 30 Days!) | Joanna Soh