課程日程表｜Day1

人體筋膜相關概念與評估原則

1.1筋膜與動作力學(Fascia and movement biomechanics)

1.2體線檢查 (Alignment check)

1.3骨盆側向穩定性 (Pelvic lateral stability)、骨盆觸診 (Pelvic palpation)

1.4活動與穩定度技巧 (Mobility and stability drills)

動作鍊與訓練技巧

2.1旋轉線&功能線

2.2行李箱姿勢(suitcase position)

2.3十字固定(arm bar)與屈身上推舉(bent press)

2.4滾動式起身(Roll up)、上推(press)與動態起身(dynamic roll up)

2.5嬰兒式起身(Baby get up)

側線

3.1側棒式(Side plank)

3.2提皮箱(Suitcase Carry)

淺前線&旋轉線&功能線

4.1壺鈴棒式(KB Plank)及底部朝上(Bottom up)

4.2俯臥划船 (Renegade row)

4.3單腳俯臥划船 (OL Renegade row)

4.4俯臥划船後踢腿 (Renegade row & kick back)

4.5壺鈴流動(Kettlebell flow)-伏地挺身、俯臥划船、單腳俯臥划船

功能線&臂線

5.1棒式側向轉換(Plank hold side to side)

5.2起身(Get up)、起身上推舉(Get up & press)

5.3壺鈴繞頭(Kettlebell halo)及變化式(variations)

5.4壺鈴繞頭斜拉(Kettlebell halo & oblique pull)

5.5鱷式伏地挺身(Aligator push up)

深前線

6.1Z推(Z press)

6.2半跪推 (Half kneeling press)-底部朝上

6.3三點旋轉推舉(Tripot rotation press)

6.4壺鈴地板推舉(Kettlebell floor press)

課程日程表｜Day2

功能線&旋轉線&側線

7.1壺鈴風車(Kettlebell windmill)

7.2繞八字(Figure 8)

7.3單腳硬舉(Single leg deadlift)- 同側與對側Ipsilateral & Laterality

淺前線&功能線&側線

8.1側向深弓箭步(Deep side lunge)

8.2負重半側弓箭步(Weighted half side lunge)

8.3前蹲舉(Front squat)-單雙壺

8.4酒杯蹲舉(Goblet squat)

8.5擺盪蹲舉(Swing squat)

淺背線&旋轉線&側線&臂線

9.1壺鈴擺盪(Kettlebell swing)- 硬式與競技式

9.2龍捲風式擺盪(Tornado swing)

淺背線&旋轉線&側線&臂線

10.1高爾夫擺盪(Golf swing)

10.2側向擺盪(Side swing)1

10.3幽浮式擺盪(UFO swing)

10.4猴式抓舉(Monkey snatch)

花式壺鈴(Kettlebell juggling)攤掌接、翻壺、雙手翻壺

11.1側翻擺盪(Side flip swing)

11.2多邊形擺盪(Multi polygon swing)

11.3多邊形翻壺擺盪 (Multi polygon flip swing)

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