網友總結：
Upper Body
1.[02:53] Wrist Circles (10-15 Reps Each Direction)
2.[02:59] Horizontal Arm Swings (10-15 Reps)
3.[03:05] Contralateral Swings (10-15 Reps)
4.[03:09] Arm Swings (10-15 Reps Each Direction)
5.[03:16] Trunk Rotations (10-15 Reps Each Side)
6.[03:24] Band Dislocations (10-15 Reps)
7.[03:32] Band Pull-Aparts (10-15 Reps)
8.[03:40] Cable Shoulder Extensions (10-15 Reps, Light Weight)
9.[03:50] DB Shoulder Extensions (10-15 Reps, Light Weight)
Lower Body
1.[03:59] Forward Leg Swings (10-15 Reps Each Side)
2.[04:03] Sideways Leg Swings (10-15 Reps Each Side)
3.[04:05] Deep Squat Stretch (6 Reps)
4.[04:15] Bent Knee Iron Cross (6 Reps Each Side)
5.[04:25] Mountain Climber Stretch (6 Reps Each Side)
6.[04:33] Walls Ankle Stretch (5 Reps Each Side)
