2026-09-28 · Monday · Trainer session · 15 exercises
Warm-up
Step Ups · 登台阶
Key cue Put your whole foot on the step and drive through the heel of that top leg to lift yourself up; don't push off with the back foot. Lower slowly, keeping the knee tracking over your 2nd–3rd toes rather than caving in.
Muscles worked
Primary: Quads, Glutes · Secondary: Hamstrings, Calves
Body Weight Squats · 徒手深蹲
Key cue Feet slightly wider than shoulders, toes turned out a little. Sit back as if onto a chair — hips back first, then down — until your thighs are about parallel to the floor. Keep heels planted and chest facing forward, and let your knees follow your toes as you stand up.
Muscles worked
Primary: Quads, Glutes · Secondary: Hamstrings, Abs
Glute Bridge · 臀桥
Key cue Lie on your back with knees bent, heels about one foot-length from your butt. Push through your heels to lift your hips until shoulders, hips and knees form a straight line. Squeeze your glutes at the top for 1 second — don't arch your lower back to push your belly up.
Muscles worked
Primary: Glutes · Secondary: Hamstrings, Lower back
Band Pull Apart · 弹力带拉开
Key cue Hold the band with hands shoulder-width apart, arms straight out in front at chest height. Pull it apart until the band touches your chest, feeling your shoulder blades squeeze together. Keep shoulders down (no shrugging) and return slowly.
Muscles worked
Primary: Rear delt, Upper back · Secondary: Traps
Block 1 · rest 1 min between sets
Goblet Squat · 高脚杯深蹲
Key cue Cup one end of the dumbbell with both hands against your chest, elbows pointing down. Keep heels planted and squat until thighs are parallel to the floor, elbows landing between your knees. Drive up through your whole foot, keeping your torso upright rather than tipping forward.
Muscles worked
Primary: Quads, Glutes · Secondary: Abs, Upper back
Push Ups · 俯卧撑
Key cue Hands slightly wider than shoulders; brace your abs and glutes so your body is a straight line from head to heels. Lower with elbows angled back about 45°, chest close to the floor, then push up. If a full push-up is too hard, put your hands on a bench to make it easier — just don't let your hips sag.
Muscles worked
Primary: Chest, Triceps · Secondary: Front delt, Abs
TRX Row · TRX 划船
Key cue Hold the handles and lean back with your whole body rigid like a plank. Pull your elbows back to bring your chest toward the handles, squeezing your shoulder blades at the top. The further forward your feet, the harder it gets — don't let your hips drop.
Muscles worked
Primary: Lats, Upper back · Secondary: Biceps, Rear delt
Block 2
Dumbbell Romanian Deadlift · 哑铃罗马尼亚硬拉
Key cue Keep a slight, fixed bend in your knees. Push your hips back and lean forward, sliding the dumbbells down your thighs until they reach mid-shin or you feel a clear stretch in your hamstrings. Keep your back flat the whole time (no rounding), and squeeze your glutes to drive your hips forward as you stand up.
Muscles worked
Primary: Hamstrings, Glutes · Secondary: Lower back, Forearms
Dumbbell Cable Cross over · 绳索交叉
Key cue Stand in the middle of the cable machine with one foot forward, elbows slightly bent and locked at that angle. Sweep your hands from high to low in an arc in front of your body until they meet — you can let them cross slightly. Feel your chest squeeze, then slowly let your hands open until you feel a stretch across your chest.
Muscles worked
Primary: Chest · Secondary: Front delt
Dumbbell Cable Fly · 绳索夹胸
Key cue Set the pulleys at about chest height. With a slight bend in the elbows, as if hugging a big tree, bring your hands together in front of the middle of your chest. Let your chest do the work and keep the elbow angle fixed — don't turn it into a pressing motion with your arms.
Muscles worked
Primary: Chest · Secondary: Front delt
Block 3
1/2 Kneeling Shoulder Press · 半跪姿哑铃推举
Key cue Kneel on one knee, with the knee on the same side as the dumbbell on the floor. Squeeze your glutes and brace your abs so your torso stays upright without leaning back. Press the dumbbell straight up from beside your shoulder to overhead, then slowly lower it back to the shoulder once your arm is straight.
Muscles worked
Primary: Front delt, Side delt · Secondary: Triceps, Abs
Farmer Carry · 农夫行走
Key cue Hold a dumbbell in each hand at your sides with a tight grip. Pull your shoulders down and back, and stand tall with your chest up. Walk forward with short, steady steps, without swaying side to side.
Muscles worked
Primary: Forearms, Traps · Secondary: Abs, Obliques
Cool-down
Child's Pose · 婴儿式
Key cue Sit back on your heels, fold your torso forward with your forehead on the floor and arms reaching straight out in front. Each time you exhale, let your hips sink toward your heels and reach your hands a little further. You should feel the stretch from your armpits down the sides of your back and in your lower back. Common mistake: letting your hips lift off your heels and only reaching with the hands — then your back barely stretches.
Muscles worked
Primary: Lats, Lower back · Secondary: Glutes
Overhead Triceps Stretch · 过头肱三头拉伸
Key cue Stand tall, raise one arm overhead and bend the elbow so your hand drops behind your head. With the other hand, hold that elbow and gently pull it inward and down. You should feel the stretch along the back of the upper arm (triceps) down into the armpit. Common mistake: arching your lower back or pushing your head forward to go deeper — keep your abs braced and your head facing straight ahead.
Muscles worked
Primary: Triceps · Secondary: Lats
Open Book · 开书式
Key cue Lie on your side with the bottom leg straight and the top leg bent so its knee rests on the floor; arms straight out in front of your chest, palms together. Sweep the top hand up and over in an arc like opening a book until it reaches the floor on the other side, turning your head and eyes to follow it. Hold 2–3 seconds, then close slowly. You should feel the stretch opening across your chest, upper back and the side of your waist. Common mistake: letting the top knee lift off the floor — then you're twisting your lower back instead of your upper spine, so keep that knee pinned down.
Muscles worked
Primary: Chest, Obliques · Secondary: Front delt, Upper back