COMPOSITION / SEM. 1 déc. 2025
Lundi , 1 déc. 2025
BLOC 1 | E3MOM 15
- 5 BB Bench Press Excentrique (5/0/1/0)
- 12/12 DB 1-Leg Hip Thrust
BLOC 2 | E3MOM 12
- 10/10 1-Arm KB Row
- 20 DB Walking Lunge
BLOC 3 | AMRAP 10
- 40 Cable Rope Triceps Pushdown
- 30 KB Curl
- 20 Bench Dip
- 10 DB Curl to Press
- 00:45 Repos
Mardi , 2 déc. 2025
BLOC 1 | E3MOM 15
- 6 Back Squat Excentrique (5/0/1/0)
- 10/10 1-Arm DB Bench Press Neutre
BLOC 2 | E3MOM 12
- 12 Banded Hip DB RDL
- 12/12 Cable Half-Kneel 1-Arm Pulldown Neutre
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 15/15 Side Plank Hip Abduction
- 15/15 Hollow Hold 1-Arm DB Press
- 15/15 1-Leg Calf Raise
Mercredi , 3 déc. 2025
BLOC 1 | E3MOM 15
- 8/8 1-Leg Roller Leg Curl
- 10/10 Cable Half-Kneel 1-Arm Row Neutre
- 12 Lying Leg Raise
BLOC 2 | EMOM 12 ALT.
- 10/10 DB Step-up
- 12 Deficit Push up on DB
- 10/10 Side Plank Hip Abduction
BLOC 3 | AMRAP 10
- 15 Cable Rope Overhead Triceps Extension
- 15 Standing DB Curl Supination
- 15 Bench Prone Y Raise
- 20 Abmat Sit-up
Jeudi , 4 déc. 2025
BLOC 1 | E3MOM 15
- 10/10 DB Goblet Deficit Reverse Lunge
- 10/10 Miniband Psoas March
BLOC 2 | E3MOM 12
- 10 Inverted Row Supination
- 16 Standing DB Press Neutre Alt.
- 10/0 Miniband Lateral Walk
BLOC 3 | AMRAP 10
- 10 Lying Leg Raise
- 10/10 Alternating Superman
- 10 Hanging Knee Raise
- 10/10 Side Plank Rotation
Vendredi , 5 déc. 2025
BLOC 1 | E3MOM 15
- 10 BB Close Grip Bench Press
- 16 DB Bent-Over Row Neutre Alt.
BLOC 2 | E3MOM 12
- 20 Pulse Goblet Squat Heels Elevated
- 20 Roller Leg Curl
BLOC 3 | Timed Sets
3 Séries (09:00)
00:30 Effort / 00:30 Repos
- TRX Triceps Extension
- Cable Straigth Bar Biceps Curl Supination
- DB Lateral Raise
Samedi , 6 déc. 2025
BLOC 1 | E3MOM 12
- 10 BB Romanian Deadlift
- 16 Plank KB Pullthrough
BLOC 2 | E3MOM 12
- 10 BB Strict Press
- 20 Alternating Chest-Supported DB Row
BLOC 3 | AMRAP 12
- 20 Miniband Plank Leg Lift Alt.
- 20 Miniband Glute Bridge Hip Abduction
- 20 Hollow Hold Plate Press
- 10/10 Miniband Quadruped Hip Extension
Dimanche , 7 déc. 2025
BLOC 1 | E3MOM 12
- 8 Chin-up
- 15 DB Bench Press Pronation
- 12/12 Side Plank Hip Dip
BLOC 2 | E2MOM 16 Alt.
Min 0 | 12/12 Cable Kickback
Min 2 | 8/8 Goblet Split Squat + 15 Roller Knee Tuck
BLOC 3 | EMOM 8 ALT.
Min 0 | 00:20 Push Up Iso + 10 Push Up
Min 1 | 00:20 TRX Row Pronation Iso + 10 TRX Row Pronation