Club Lean and Strong (2 Days per week)
Club Lean and Strong
General Fitness☝🏼這是其中一天教學片!
CLS 是每週兩天的訓練訂閱，專為忙碌的休閒運動員設計——計劃簡單、成果紮實。
Lean Mind 是簡約、專注的心態：不被多餘選擇或資訊干擾。精實心態幫你剔除訓練雜音，只留有效行動並持續執行。
Strong Body 是透過系統化、有目的的訓練，建立真實可用的力量與身體協調能力——讓你在日常生活、運動場上更有能力、更有信心。兩者結合就是 Lean Mind Strong Body：用清晰思維選擇正確訓練，用持續行動打造強韌身體。
這是可持續的訓練原則——不追求短期爆發，讓進步像複利般長期累積。
每次訓練皆有明確節奏：10 分鐘動態熱身讓身體「上線」、15 分鐘增強式訓練提升協調與反應、20 分鐘主訓建立力量與爆發、最後以輔助動作修補弱點。
不追求堆砌，追求細細隻大大力、掌控與自信。大部分片段粵語示範，配繁體中文字幕。
A1
Stick or Tennis Ball Grip Switch
2 x 40
A2
Resistant Band Diagonal Hands Up
2 x 8 @ 8
A3
DNS Star and Reach
2 x 4 @ 4
A4
Lizard Pose Pulse
2 x 16 @ 16
B1
Clean High Pull (w/ explaination)
3 x 6 @ 67, 70, 75 %
B2
Cable Spinal Wave
3 x 6 @ 44.09 kg
B3
L Sit Floor Tuck
3 x 6
C1
Oscillating Back Squat
3 x 6 @ 40, 45, 50 %
C2
Single Arm Dumbbell Row
3 x 24
C3
Resistant Band Shoulder Fly
3 x 15
D1
Single Leg Loaded Hop (Barefoot Optional)
3 x 30 @ 6.61 kg
D2
Floating Heel Pulse (Barefoot Optional)
3 x 30 @ 30
A1
Stick or Tennis Ball Grip Switch
2 x 40
A2
Resistant Band Diagonal Hands Up
2 x 8 @ 8
A3
DNS Star and Reach
2 x 4 @ 4
A4
Lizard Pose Pulse
2 x 16 @ 16
B1
Snatch High Pull (Explaination)
3 x 6 @ 65, 67, 70 %
B2
Pallof Press and Jump
3 x 24 @ 22.05 kg
B3
Staggered Stance Kettlebell Swing (Dumbbell Optional)
3 x 24 @ 11.02 kg
C1
Push Press
3 x 4 @ 83, 85, 87 %
C2
Single Leg Loaded Hop (Barefoot Optional)
3 x 30
C3
Floating Heel Pulse (Barefoot Optional)
3 x 30 @ 30
D1
Rope Hammer Curl
3 x 12
D2
Single Dumbbell Overhead Tricep Extension
3 x 12
Cindy Tam
EXOS P3, CSCS, MSc in Exercise Science / Beginner in Kiteboarding
Amy Luk
Marathon Runner
Verified Athlete"會不知不覺地提升運動表現，減少傷痛 (Member since 2019) Chicago Marathon: 3:19:15"
Bonnie Ka
Ultra Trail Runner / Yogi
Verified Athlete"Sophisticatedly crafted program, helping me make great progress without a trace. With detailed descriptions and videos, you can follow this program easily and train smart! (Member since 2019)"
Susie Yeung
Ameteur Field Hockey Player
Verified Athlete"The program helped me improve at field hockey and kept injury risks low by planning good training volume and not overworking me. Each training cycle is well-designed, so I always know what to expect and can track my progress with confidence. (Member since 2017)"
When you join a team you’re getting more than programming, you’re joining an online community.
Club Lean and Strong (2 Days per week)
Club Lean and Strong (2 Days per week)
Club Lean and Strong (2 Days per week)
