(1) 彈力帶+開髖動作: 橋式,側身抬腿,屈膝側身抬腿, 腿下壓外跨弓箭步
(2) 壺鈴(16kg)高拉+TRX划船+TRX下腹捲體A 50 sec x 4 cycle
(3) 壺鈴(24kg)深蹲+TRX Push up+ TRX下腹捲體B 50 sec x 4 cycle