운동 (73) 썸네일형 리스트형 2018.9.24~30 미군 운동 잘 써먹는다ㅎ PD(preparation drills) RD(recovery drills) HSD(hip stability drills) #월 1.골반교정 2.PD: 5 reps 3.HSD: 5 reps 4.하체 -가벼운 사이클링: 3mins -카프 레이즈: 1*20 -레그 컬: 10kg 1*20 -레그 익스텐션: 10kg 1*20 -힙 익스텐션: 1*20 -데드리프트: 바벨 5kg*2 1*12 7.5kg*2 1*12 10kg*2 1*12 -스쿼트: 케틀벨 16kg 3*10 5.RD: 20 sec 6.라운드숄더교정 #화 1.골반교정 2.PD: 5 reps 3.견갑골 -external rotation: 1*20 -scaption: 1*20 -depression(scapula pullup.. 미 육군 강인해지는 10주 훈련 프로그램 - 10주차 미 육군 강인해지는 10주 프로그램 - 10주차 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml10-1 Preparation: PD (5 reps)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using.. 미 육군 강인해지는 10주 훈련 프로그램 - 9주차 미 육군 강인해지는 10주 프로그램 - 9주차 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml9-1 Preparation: PD (5 reps)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using t.. 미 육군 강인해지는 10주 훈련 프로그램 - 8주차 미 육군 강인해지는 10주 프로그램 - 8주차출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml8-1 Preparation: PD (5 reps)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using th.. 미 육군 강인해지는 10주 훈련 프로그램 - 7주차 미 육군 강인해지는 10주 프로그램 - 7주차 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml7-1 Preparation: PD (5 reps)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using t.. 미 육군 강인해지는 10주 훈련 프로그램 - 6주차 미 육군 강인해지는 10주 프로그램 - 6주차 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml6-1 Preparation: PD (5 reps)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using t.. 미 육군 강인해지는 10주 훈련 프로그램 - 5주차 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml5-1 Preparation: PD (5 reps)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using the Six Point Stance Activi.. 미 육군 강인해지는 10주 훈련 프로그램 - 4주차 출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml4-1 Preparation: PD (5 reps)Exercise 1: Bend and ReachExercise 2: Rear LungeExercise 3: High JumperExercise 4: RowerExercise 5: Squat BenderExercise 6: WindmillExercise 7: Forward LungeExercise 8: Prone RowExercise 9: Bent-Leg Body TwistExercise 10: Push-UpExercise 10A: Push-Up Using the Six Point Stance Activi.. 이전 1 ··· 4 5 6 7 8 9 10 다음