价值万元私教健身课程，系统化训练方案与精准动作拆解

文件目录

📁 价值万元私教健身课程，系统化训练方案与精准动作拆解
├── 🎬 001_knee_push_ups(上半身，初级)静.mp4
├── 🎬 002_narrow_knee_push_ups(上半身，初级)静.mp4
├── 🎬 003_wide_knee_push_ups(上半身，初级)静.mp4
├── 🎬 004_push_ups(上半身，初级)静.mp4
├── 🎬 005_narrow_push_ups(上半身，初级)静.mp4
├── 🎬 007_stagger_push_ups(上半身，中级)静.mp4
├── 🎬 009_commander_push_ups(上半身，中级)静.mp4
├── 🎬 011_push_up_shoulder_taps(上半身，中级)静.mp4
├── 🎬 012_side_to_side_push_ups(上半身，中级)静.mp4
├── 🎬 014_up_down_push_ups(上半身，中级).mp4
├── 🎬 018_alligator_push_ups(上半身，高难度)静.mp4
├── 🎬 019_narrow_to_wide_push_ups(上半身，高难度).mp4
├── 🎬 020_plyo_push_ups(上半身，高难度).mp4
├── 🎬 021_single_leg_push_ups(上半身，高难度)静.mp4
├── 🎬 022_push_up_jacks(上半身，高难度).mp4
├── 🎬 023_limb_raise_push_ups(上半身，高难度)静.mp4
├── 🎬 024_typewriter_push_ups(上半身，高难度)静.mp4
├── 🎬 027_squats(下半身，初级)静.mp4
├── 🎬 028_narrow_squats(下半身，初级)静.mp4
├── 🎬 029_plie_squats(下半身，初级)静.mp4
├── 🎬 030_pulsing_squats(下半身，初级)静.mp4
├── 🎬 032_jump_squats(下半身，中级).mp4
├── 🎬 034_plie_jump_squats(下半身，中级).mp4
├── 🎬 035_overhead_squats(下半身，中级)静.mp4
├── 🎬 036_prisoner_squats(下半身，中级)静.mp4
├── 🎬 038_squat_side_kick(下半身，中级)静.mp4
├── 🎬 039_squat_to_high_knee_jumps(下半身，中级).mp4
├── 🎬 040_forward_jump_squats(下半身，中级).mp4
├── 🎬 042_butt_kicker_jump_squats(下半身，高难度).mp4
├── 🎬 044_180_jump_squats(下半身，高难度).mp4
├── 🎬 046_high_plank(腹肌和核心肌群，初级)静.mp4
├── 🎬 048_mod_high_side_plank(腹肌和核心肌群，初级)静.mp4
├── 🎬 049_high_side_plank(腹肌和核心肌群，中级)静.mp4
├── 🎬 051_high_plank_knee_to_elbow(腹肌和核心肌群，中级)静.mp4
├── 🎬 054_high_plank_jacks(腹肌和核心肌群，中级).mp4
├── 🎬 058_high_plank_double_knee(腹肌和核心肌群，高难度)静.mp4
├── 🎬 059_high_plank_jumping_jacks(腹肌和核心肌群，高难度).mp4
├── 🎬 060_high_plank_limb_raises(腹肌和核心肌群，高难度)静.mp4
├── 🎬 061_low_plank(腹肌和核心肌群，初级)静.mp4
├── 🎬 063_low_side_plank(腹肌和核心肌群，初级)静.mp4
├── 🎬 064_mod_low_side_plank(腹肌和核心肌群，初级)静.mp4
├── 🎬 066_low_plank_arm_reaches(腹肌和核心肌群，中级)静.mp4
├── 🎬 068_low_plank_knee_crosses(腹肌和核心肌群，中级)静.mp4
├── 🎬 069_low_plank_twists(腹肌和核心肌群，中级)静.mp4
├── 🎬 071_side_plank_oblique_crunch(腹肌和核心肌群，中级)静.mp4
├── 🎬 072_side_star_plank(腹肌和核心肌群，中级)静.mp4
├── 🎬 075_low_plank_double_knee(腹肌和核心肌群，高难度)静.mp4
├── 🎬 079_4_count_burpees(全身，初级).mp4
├── 🎬 081_flat_out_burpees(全身，中级).mp4
├── 🎬 082_one_legged_4_count_burpees(全身，中级).mp4
├── 🎬 084_one_legged_6_count_burpees(全身，高难度)静.mp4
├── 🎬 085_ultimate_burpees(全身，高难度)静.mp4
├── 🎬 087_narrow_6_count_burpees(全身，高难度).mp4
├── 🎬 088_flat_out_burpee_tuck_jumps(全身，高难度).mp4
├── 🎬 089_forward_lunges(下半身，初级)静.mp4
├── 🎬 090_walking_lunges(下半身，初级).mp4
├── 🎬 091_backward_lunges(下半身，初级)静.mp4
├── 🎬 092_lunge_to_high_knee(下半身，中级)静.mp4
├── 🎬 093_lunge_to_front_kick(下半身，中级)静.mp4
├── 🎬 094_pendulum_lunges(下半身，中级)静.mp4
├── 🎬 095_curtsy_lunges(下半身，中级)静.mp4
├── 🎬 096_side_lunges(下半身，中级)静.mp4
├── 🎬 097_pivot_lunges(下半身，中级)静.mp4
├── 🎬 98_lunge_twist(下半身，中级)静.mp4
├── 🎬 099_touchdown_lunges(下半身，中级)静.mp4
├── 🎬 100_single_leg_deadlift(下半身，中级)静.mp4
├── 🎬 103_lunge_high_knee_jumps(下半身，高难度).mp4
├── 🎬 104_jump_lunges(下半身，高难度).mp4
├── 🎬 108_wide_high_knees(有氧运动，初级).mp4
├── 🎬 109_rockstars(有氧运动，初级).mp4
├── 🎬 112_punches(有氧运动，初级)静.mp4
├── 🎬 113_crossing_punches(有氧运动，初级)静.mp4
├── 🎬 115_quick_feet(有氧运动，初级).mp4
├── 🎬 116_star_jacks(有氧运动，中级).mp4
├── 🎬 117_clap_jacks(有氧运动，初级).mp4
├── 🎬 118_lateral_jumps(有氧运动，中级).mp4
├── 🎬 119_squatting_quick_feet(有氧运动，中级).mp4
├── 🎬 120_lateral_jump_touchdown(有氧运动，高难度).mp4
├── 🎬 121_squat_stars(有氧运动，高难度).mp4
├── 🎬 122_tuck_jumps(有氧运动，高难度).mp4
├── 🎬 124_mountain_climbers(有氧运动，初级)静.mp4
├── 🎬 126_sit_ups(腹肌和核心肌群，初级)静.mp4
├── 🎬 127_crunches(腹肌和核心肌群，初级)静.mp4
├── 🎬 129_inchworms(腹肌和核心肌群，初级)静.mp4
├── 🎬 130_bicycle_crunches(腹肌和核心肌群，中级)静.mp4
├── 🎬 131_quadruped_limb_raises(腹肌和核心肌群，初级)静.mp4
├── 🎬 132_scissor_kicks(腹肌和核心肌群，中级)静.mp4
├── 🎬 133_knee_tuck_crunches(腹肌和核心肌群，中级)静.mp4
├── 🎬 134_reverse_crunches(腹肌和核心肌群，中级)静.mp4
├── 🎬 135_leg_raises(腹肌和核心肌群，中级)静.mp4
├── 🎬 138_single_leg_v_up(腹肌和核心肌群，中级)静.mp4
├── 🎬 139_russian_twist_easy(腹肌和核心肌群，中级)静.mp4
├── 🎬 141_superman_pull(腹肌和核心肌群).mp4
├── 🎬 142_reverse_plank(腹肌和核心肌群，中级)静.mp4
├── 🎬 144_russian_twist_hard(腹肌和核心肌群，高难度)静.mp4
├── 🎬 145_wide_climber_jumps(腹肌和核心肌群，高难度).mp4
├── 🎬 146_v_ups(腹肌和核心肌群，高难度).mp4
├── 🎬 147_wide_legged_v_ups(腹肌和核心肌群，高难度)静.mp4
├── 🎬 149_skier_abs(腹肌和核心肌群，高难度).mp4
├── 🎬 150_inchworm_tuck_jumps(有氧运动，高难度).mp4
├── 🎬 153_bridge(腹肌和核心肌群，初级)静.mp4
├── 🎬 154_single_leg_bridge(下半身，初级)静.mp4
├── 🎬 155_calf_raises(下半身，初级)静.mp4
├── 🎬 158_skier_jumps(有氧运动，中级).mp4
├── 🎬 159_speed_skaters(有氧运动，中级).mp4
├── 🎬 160_kneel_stand(下半身，中级)静.mp4
├── 🎬 163_triceps_dip(上半身，初级).mp4
├── 🎬 164_knee_up_downs(上半身，初级)静.mp4
├── 🎬 166_pike_push_ups(上半身，中级)静.mp4
├── 🎬 167_single_leg_pike_push_ups(上半身，高难度)静.mp4
├── 🎬 170_inclined_wall_push_ups(上半身，初级)静.mp4
├── 🎬 172_wall_push_offs(上半身，初级).mp4
├── 🎬 173_wall_sit(下半身，初级)静.mp4
├── 🎬 175_wall_bridge(下半身，初级).mp4
├── 🎬 177_hip_abduction(下半身，初级)静.mp4
├── 🎬 178_hip_adduction(下半身，初级)静.mp4
├── 🎬 180_marching_wall_sit(下半身，中级)静.mp4
├── 🎬 181_wall_climbs(全身，高难度).mp4
├── 🎬 184_wall_handstand_kick_up(全身，中级).mp4
├── 🎬 187_declined_wall_push_ups(上半身，高难度).mp4
├── 🎬 189_cobblers_stretch(柔韧性，初级)静.mp4
├── 🎬 192_wall_pectoral_stretch(柔韧性，初级).mp4
├── 🎬 194_shoulder_cross_stretch(柔韧性，初级)静.mp4
├── 🎬 195_overhead_triceps_stretch(柔韧性，初级)静.mp4
├── 🎬 196_standing_quadriceps_stretch(柔韧性，初级)静.mp4
├── 🎬 197_walking_high_knees(有氧运动，初级).mp4
├── 🎬 198_hip_openers(下半身，初级)静.mp4
├── 🎬 199_arm_circles_forward(上半身，初级)静.mp4
├── 🎬 200_arm_circles_backward(上半身，初级)静.mp4
├── 🎬 205_knee_stagger_push_ups(上半身，中级)静.mp4
├── 🎬 206_knee_commander_push_ups(上半身，中级)静.mp4
├── 🎬 207_knee_push_up_side_planks(上半身，中级)静.mp4
├── 🎬 208_knee_push_up_shoulder_taps(上半身，中级)静.mp4
├── 🎬 209_knee_side_to_side_push_ups(上半身，中级)静.mp4
├── 🎬 210_knee_up_down_push_ups(上半身，中级)静.mp4
├── 🎬 211_knee_narrow_to_wide_push_ups(上半身，中级).mp4
├── 🎬 212_crab_bridge(下半身，初级)静.mp4
├── 🎬 213_sl_crab_bridge(下半身，中级)静.mp4
├── 🎬 214_squat_jacks(下半身，中级).mp4
├── 🎬 216_frog_squats(下半身，中级).mp4
├── 🎬 217_donkey_kicks(下半身，初级)静.mp4
├── 🎬 219_fire_hydrant(下半身，初级)静.mp4
├── 🎬 221_bent_leg_cross_overs(下半身，初级)静.mp4
├── 🎬 224_table_top_crunches(腹肌和核心肌群，初级)静.mp4
├── 🎬 225_beetle(腹肌和核心肌群，中级)静.mp4
├── 🎬 226_low_plank_crunches(腹肌和核心肌群，高难度)静.mp4
├── 🎬 227_low_plank_knee_drops(腹肌和核心肌群，中级)静.mp4
├── 🎬 228_high_plank_knee_drops(腹肌和核心肌群，中级)静.mp4
├── 🎬 229_plank_to_down_dog(腹肌和核心肌群，中级)静.mp4
├── 🎬 230_knee_plyo_push_ups(上半身，中级).mp4
├── 🎬 233_mod_low_side_plank_lifts(腹肌和核心肌群，初级)静.mp4
├── 🎬 237_sl_jump_squats(下半身，高难度).mp4
├── 🎬 239_side_lunge_touchdown(下半身，中级)静.mp4
├── 🎬 240_wide_climber_twists(腹肌和核心肌群，高难度)静.mp4
├── 🎬 242_cat_cow(柔韧性，初级)静.mp4
├── 🎬 243_dynamic_calf_stretch(柔韧性，初级)静.mp4
├── 🎬 247_sl_balance(腹肌和核心肌群，初级)静.mp4
├── 🎬 253_sl_reach_foot(腹肌和核心肌群，高难度)静.mp4
├── 🎬 293_wall_lateral_pull_downs(上半身，初级)静.mp4
├── 🎬 296_quadruped_knee_to_elbow(全身，中级)静.mp4
├── 🎬 300_star_toe_touch(柔韧性，初级)静.mp4
└── 🎬 341_mod_jumping_jacks(有氧运动，初级).mp4