2026-10-02 · Friday · Trainer session · 11 exercises
Warm-up
Worlds Greatest Stretch · 世界最伟大拉伸
Key cue Step your right foot forward into a deep lunge and place your left hand on the floor. Drop your right elbow down toward the inside of your right foot, then reach your right hand up to the ceiling and follow it with your eyes. Finish with both hands on the floor and straighten the front leg to stretch the back of the thigh, then switch sides.
Muscles worked
Primary: Hip flexors, Hamstrings · Secondary: Obliques
Dead Bug · 死虫式
Key cue Lie on your back with arms pointing at the ceiling and hips and knees bent to 90°, lower back pressed into the floor. Slowly extend the opposite arm and leg toward the floor, then bring them back and switch sides. If your lower back lifts off the floor, you've reached too far.
Muscles worked
Primary: Abs · Secondary: Hip flexors
Block 1
DB Reverse Lunge · 哑铃反向弓步
Key cue Stand tall holding a dumbbell in each hand. Take a big step back with one foot and lower until the back knee nearly touches the floor and the front knee is at about 90°. Push through the front heel to return to standing, keeping your torso upright.
Muscles worked
Primary: Quads, Glutes · Secondary: Hamstrings, Abs
DB Bench Press · 哑铃卧推
Key cue Lie on the bench with feet flat on the floor, shoulder blades pulled back and down into the bench. Lower the dumbbells to the sides of your chest with forearms vertical and elbows about 45–60° from your body, then press up until the dumbbells nearly touch.
Muscles worked
Primary: Chest · Secondary: Triceps, Front delt
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
Pallof Press · Pallof 推
Key cue Stand side-on to the cable machine holding the handle against your chest, with the cable pulling from the side. Brace your abs and press your hands straight out in front, hold 1–2 seconds, then bring them back. Don't let the cable twist your body toward it at any point.
Muscles worked
Primary: Obliques, Abs · Secondary: Front delt
Tricep Pushdown · 三头下压
Key cue Stand tall facing the cable machine with your upper arms pinned to your sides. Using only your forearms, push the handle down until your arms are fully straight. Return slowly until your forearms are about parallel to the floor, without letting your elbows drift forward.
Muscles worked
Primary: Triceps · Secondary: Forearms
Bicep Curl · 二头弯举
Key cue Stand tall, palms facing forward, upper arms tucked against your sides and kept still. Bend your elbows to curl the dumbbells up to the front of your shoulders. Lower slowly and don't swing your body to help.
Muscles worked
Primary: Biceps · Secondary: Forearms
Block 3
Physio Ball Sets · 瑞士球动作
Key cue Exact exercise still to be confirmed with the trainer. Whatever the stability-ball move, brace your abs first and keep your pelvis steady; move slowly and with control, and don't let your body wobble as the ball rolls.
Muscles worked
Primary: Abs · Secondary: Lower back, Glutes
Standing Shoulder Press · 站姿哑铃推举
Key cue Stand with feet shoulder-width apart, glutes and abs tight, dumbbells at your shoulders with palms facing forward. Press up until your arms are straight without arching your back or leaning back, then slowly lower to about ear height.
Muscles worked
Primary: Front delt, Side delt · Secondary: Triceps, Abs
Plank · 平板支撑
Key cue Rest on your forearms with elbows directly under your shoulders. Squeeze your glutes and draw your belly button in so your head, back, hips and heels form a straight line. Don't let your hips sag or pike up, and keep breathing normally.
Muscles worked
Primary: Abs · Secondary: Obliques, Front delt