COMPOSITION / SEM. 15 sept. 2025
lundi , 15 sept. 2025
BLOC 1 | E3MOM 15
- 8/8 Half-Kneel 1-Arm LM Press
- 15 Cable Straight Bar Bent-Over Row Pronation
- 12 Bench Lying Leg Raise Hip Lift
BLOC 2 | E3MOM 12
- 20 DB Step-Up Alt.
- 8/8 Cable 1-Leg RDL
BLOC 3 | AMRAP 10
- 12 Cable Rope Biceps Curl
- 12 Triceps Extension on Fixed Bar
- 20 KB Curl
- 20 Abmat Sit-Up
MARDI , 16 sept. 2025
BLOC 1 | E3MOM 15
- 8/8 DB Split Squat FFE
- 12/12 Cable Kickback
BLOC 2 | EMOM 12 ALT.
- 10 Standing DB Press Pronation
- 12/12 Cable Half-Kneel 1-Arm Pulldown Supination
- 12/12 Side Plank Hip Abduction
BLOC 3 | AMRAP 10 (2x2)
- 60 Crunch Feet Elevated
- 50 Straight Leg Toe Touch
- 40 Lying Leg Raise
- 30 Knee Tuck / V-Sit
En équipe de deux. On se sépare le travail.
MERCREDI , 17 sept. 2025
BLOC 1 | E3MOM 12
- 8 BB Bench Press
- 12 DB Bent-Over Row Supination
- 15 Band Pull-Apart
BLOC 2 | E3MOM 12
- 8/8 1-Leg TRX Leg Curl
- 20 DB Goblet Pulse Squat Miniband
- 15 MB Knee Tuck
BLOC 3 | Timed Sets
3 Séries
- 00:40 DB Lateral Raise
- 00:20 Repos
- 00:40 Cable Rope Biceps Curl
- 00:20 Repos
- 00:40 Band Triceps Pushdown
- 01:20 Repos
JEUDI , 18 sept. 2025
BLOC 1 | E3MOM 15
- 8/8 DB 1-Leg Romanian Deadlift
- 12/12 Cable Half-Kneel Chop
BLOC 2 | E3MOM 12
- 10 DB Arnold Press
- 20 Chest-Supported DB Row
- 15 Bent-Over Y-Raise
BLOC 3 | E2MOM 10
- 10/10 Miniband Hip Lift Clamshell
- 15 DB/KB Hip Thrust Miniband
- 15 Hollow Hold Hip Abduction Miniband
VENDREDI , 19 sept. 2025
BLOC 1 | E3MOM 15
- 6 Pull-up
- 15 DB Bench Press Neutre
- 12/12 Side Plank Hip Dip
BLOC 2 | E3MOM 12
- 8/8 DB Goblet Curtsy Lunge
- 10/10 Copenhagen Plank
- 15 Rope Cable Face-Pull
BLOC 3 | EMOM 9 ALT.
Min 0 | 00:25 Plate Front Raise Iso + 12 Plate Front Raise
Min 1 | 00:25 Push Up Iso + 12 Push Up
Min 2 | 00:25 TRX Row Pronation Iso + 12 TRX Row Pronation
SAMEDI , 20 sept. 2025
BLOC 1 | E3MOM 12
- 8/8 DB Deficit Reverse Lunge
- 15 BB Hip Bridge
BLOC 2 | E3MOM 12
- 8 BB Bent-Over Row Pronation
- 12 Seated DB Press Neutre
- 12/12 Cable Side-Bend
BLOC 3 | Timed Sets
3 Séries
00:45 Bear Crawl
00:15 Repos
00:45 Deadbug
00:15 Repos
00:45 Plank Twist
01:15 Repos
DIMANCHE , 21 sept. 2025
BLOC 1 | E3MOM 15
- 8 BB Seated Strict Press
- 12/12 KB 3-Points Row
- 15 Lying Leg Raise
BLOC 2 | E3MOM 12
- 8/8 KB/DB Goblet 1-Leg Squat to Box
- 8/8 DB 1-Leg Hip Bridge
- 15 Band Pull-Apart
BLOC 3 | AMRAP 10
- 40 Cable Rope Triceps Pushdown
- 30 DB Standing Biceps Curl Neutre
- 20 Close Grip Push Up
En équipe de deux. On se sépare les reps.