1. Hardstyle plank
Equipment: None.
ٴڿ ȶ ÷ũ ڼ մϴ. Ȳġ Ʒ ǵ ϰ ָ ִ ȮϽʽÿ. ȶ ؾ մϴ. Ʈ 10~20 մϴ.
2. Dead bug
Equipment: None.
ٴڿ ʽÿ. Ϸ Ƹ 90 ̷絵 θϴ. , ÿ Ӹ 鼭 ٸ 켭 ٴ ϴ. Ͻ ϰ ġ ư ݴ ݺմϴ. Ʈ ϷϷ 14ȸ Ͻʽÿ.
3. Hollow extension-to-cannonball
Equipment: None.
ź Ȱ ٽ ķ 忡 ִ ó. ÿ ٸ ٱ "" ġ 㸮 ٴ ϴ. ٽ øϱ 5ʰ ϰ Ʈ 5ȸ Ϸմϴ.
4. Dumbbell side bend
Equipment: Single medium-weight dumbbell.
ʺ տ չٴ ϰ մϴ. ھ Ȱȭ θʽÿ. , 㸮 մϴ. Ʒ 1 ϰ 1ȸ ưϴ. Ʈ 12~20ȸ ݺմϴ.
5. Barbell back squat
Equipment: Barbell—no weights, though. For now.
ʺ ٺ ÷ ߾ӿ յϰ Ӵϴ. ( Ʈ ٸ ƴ ھ ǥ ϹǷ Ʈ ξ ߷ ؾ մϴ.) θ鼭 ڿ ɴ ó кθ ڷ ʽÿ. ִ . 1ȸ ġ ư ߵڲġ ʽÿ. Ʈ 12ȸ ݺմϴ
6. Bird dog
Equipment: None
ո , ̴ Ź ڼ մϴ. Ȱ ٸ ÿ ø鼭 ھ ݴϴ. ڷ 鼭 η ϰ չٴ ؾ մϴ. Ȱ ٸ ̿ 1 Ȳġ Ʒ 굵 մϴ. ݴʵ 1ȸ ݺϰ, 1Ʈ 5ȸ ǽմϴ.
ذ 2Ʈ õϰ Ʈ ̿ 30 Ͻʽÿ.