Exercise Category： 阶段 1.1：力量与调理

Hammer Curl is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the elbow flexors — the biceps, brachialis, and the forearm’s brachioradialis. It is programmed as a main-workout element, trained solo. Equipment needed: a pair of dumbbells. The hammer curl is the biceps curl’s harder-working sibling: same lift, … 阅读更多

Hanging Leg Raise is an intermediate strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the anterior core — the abs and hip flexors that fold your legs toward your chest. It is programmed as a main-workout element, trained solo. Equipment needed: a pull-up bar or any secure overhead bar. The … 阅读更多

Side Plank is a beginner core-stability drill inside the 200+ Functional Combat System (FCS), working primarily the lateral core — the obliques and the deep muscles that stop your trunk from tipping sideways. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a mat. The side planks exercise … 阅读更多

Battle Rope Workout is an intermediate strength and conditioning drill inside the 200+ Functional Combat System (FCS), working the full body through fast, continuous wave mechanics. It is programmed as a main-workout element or a session finisher, trained solo. Equipment needed: a battle rope and a solid anchor point. The battle rope workout is the … 阅读更多

Broad Jump is an intermediate power drill inside the 200+ Functional Combat System (FCS), training the full body to produce maximum horizontal force in a single effort. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a few meters of clear, flat ground. The broad jump exercise is … 阅读更多

Reverse Lunge is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the legs and glutes through a single-leg pattern. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight — dumbbells come later. The reverse lunge is the knee-friendly sibling of the lunge … 阅读更多

Oblique Workout is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lateral core — the obliques that frame the sides of your midsection. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a mat. The oblique workout in this system … 阅读更多

Walking Lunge is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lower stabilizer and posterior chain — quadriceps, glutes, and hamstrings. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a few meters of floor. The walking lunge turns a … 阅读更多

Dumbbell Squats is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lower stabilizer and posterior chain — quadriceps, glutes, and hamstrings. It is programmed as a main-workout element, trained solo. Equipment needed: a pair of dumbbells. The dumbbell squats pattern is the foundation of lower-body strength. Two … 阅读更多

Dumbbell Floor Press is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the upper push — chest, triceps, and the front of the shoulders. It is programmed as a main-workout element, trained solo. Equipment needed: Dumbbell and a Yoga/Exercise Mat. The dumbbell floor press presses from the ground … 阅读更多