COMPOSITION / SEM. 15 déc. 2025
Lundi , 15 déc. 2025
BLOC 1 | E3MOM 12
- 8 Pull-up Wide Grip Neutre
- 15 DB Bench Press Neutre
- 12/12 Side Plank Hip Abduction
BLOC 2 | E2MOM 16 Alt.
Min 0 | 12/12 Cable Kickback
Min 2 | 8/8 DB Bulgarian Split Squat + 12 MB Knee Tuck
BLOC 3 | EMOM 8 ALT.
Min 0 | 00:15 Push Up + 00:20 Push Up Iso
Min 1 | 00:15 TRX Row Neutre + 00:20 TRX Row Neutre Iso
Mardi , 16 déc. 2025
BLOC 1 | E3MOM 12
- 8/8 DB Split Squat FFE
- 8/8 1-Leg Hamstring Bridge
- 12 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 12 Cable Bent-Over Row Pronation
- 12 Seated DB Press Neutre
- 12/12 Weighted Side Plank Hip Dip
BLOC 3 | Timed Sets
3 Séries
00:45 Deadbug
00:15 Repos
00:45 Abmat Sit-up
00:15 Repos
00:45 Hollow Hold
01:15 Repos
Mercredi , 17 déc. 2025
BLOC 1 | E3MOM 15
- 10/10 Half-Kneel 1-Arm LM Press
- 10/10 Half-Kneel Cable 1-Arm Pulldown Neutre
BLOC 2 | E3MOM 12
- 8/8 LM Zercher Split Squat
- 10/10 DB 1-Leg Hip Bridge
- 12 Bent-Over Y Raise
BLOC 3 | E2MOM 8
- 12 Standing DB Curl Neutre
- 15 Bench Dip
- 15 Band Pull-Apart
Jeudi , 18 déc. 2025
BLOC 1 | E3MOM 15
- 8 Back Squat
- 12/12 Miniband Lateral Walk
BLOC 2 | E3MOM 12
- 12/12 1-Arm DB Bench Press Neutre
- 10/10 1-Arm TRX Row
BLOC 3 | AMRAP 9
- 5/5 Forward to Reverse Lunge
- 10 Lying Leg Raise Toe Touch
- 10/10 1-Leg Calf Raise
Vendredi , 19 déc. 2025
BLOC 1 | E3MOM 15
- 12 Half-Kneel 2-DB Press
- 15 Cable Bent-Over Row Supination
- 30 Crunch Side-to-Side Heel Touch
BLOC 2 | E3MOM 12
- 8/8 Cable Split Squat
- 8/8 DB 1-Leg RDL
BLOC 3 | AMRAP 10
- 20 1-DB Front Raise
- 20 Cable Rope Curl
- 20 Close Grip Push up
- 20 Hanging Knee Raise
Samedi , 20 déc. 2025
BLOC 1 | E3MOM 15
- 8/8 DB Goblet Deficit Reverse Lunge
- 12/12 Miniband Psoas March
BLOC 2 | E3MOM 12
- 12 Inverted Row Supination
- 16 Standing DB Press Neutre Alt.
- 10/10 Miniband Lateral Walk
BLOC 3 | AMRAP 10
- 10 Lying Leg Raise
- 10/10 Alternating Superman
- 10 Hanging Knee Raise
- 10/10 Side Plank Rotation
Dimanche , 21 déc. 2025
BLOC 1 | E3MOM 15
- 8 BB Close Grip Bench Press
- 20 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)
00:40 Effort / 00:20 Repos
- TRX Triceps Extension
- Cable Straigth Bar Biceps Curl Supination
- DB Lateral Raise