左侧踝关节环绕

1x20"

右侧踝关节环绕

1x20"

髋关节环绕

1x30"

原地小步跑

1x30"

快速前后交叉小跳

1x40"

深蹲跳

1x14

箭步蹲跳

1x20"

高抬腿

1x30"

俯身快速踮脚

1x30"

勾脚踮脚

1x40"

左腿箭步蹲

1x14

右腿箭步蹲

1x14

左侧离心箭步蹲

1x8

右侧离心箭步蹲

1x8

节奏高抬腿

1x30"

高抬腿

1x20"

左侧单腿半蹲

1x7

右侧单腿半蹲

1x7

左侧离心箭步蹲

1x8

右侧离心箭步蹲

1x8

左侧单腿半蹲

1x6

右侧单腿半蹲

1x6

原地跑

1x30"

早安式保持深蹲

1x16

屈腿左侧单腿硬拉

1x5

屈腿右侧单腿硬拉

1x5

勾脚踮脚

1x40"

左侧大腿前侧拉伸

1x20"

右侧大腿前侧拉伸

1x20"

弓步左小腿后侧拉伸

1x20"

弓步右小腿后侧拉伸

1x20"