COMPOSITION / SEM. 5 jan. 2026
Lundi , 5 jan. 2026
BLOC 1 | E3MOM 15
- 8/8 Half-Kneel 1-Arm LM Press
- 15 Cable Bent-Over Row Supination
BLOC 2 | E3MOM 12
- 8/8 DB Goblet Split Squat FFE
- 8/8 LM 1-Leg RDL
- 12 Hanging Leg Raise
BLOC 3 | E2MOM 10
- 12 DB Lateral Raise
- 12 KB Preacher Curl
- 30 Bicycle Crunch
Mardi , 6 jan. 2026
BLOC 1 | E3MOM 15
- 6/6 BB Reverse Lunge
- 12 Band Knee Tuck
BLOC 2 | E3MOM 12
- 12 TRX Row Pronation
- 12 DB Arnold Press
- 10/10 Side Plank Rotation
BLOC 3 | AMRAP 10
- 10/10 Cable Pallof Press
- 10/10 Alternating Superman
- 10/10 Hanging Alt. Knee Raise Top-Down
- 10/10 Side Plank Hip Abduction
Mercredi , 7 jan. 2026
BLOC 1 | E3MOM 15
- 6 BB Bench Press Paused (2/3/1/0)
- 12/12 Split Stance KB Row
BLOC 2 | E3MOM 12
- 15 KB/DB Goblet Squat Heels Elevated
- 8/8 1-Leg Hamstring Bridge
BLOC 3 | Timed Sets
3 Séries (09:00)
00:40 Effort / 00:20 Repos
- KB Curl
- Cable Rope Overhead Triceps Extension
- DB Front Raise
Jeudi , 8 jan. 2026
BLOC 1 | E3MOM 15
- 15 BB Hip Bridge
- 12 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 DB Seated Press Neutre Alt.
- 10/10 Cable Half-Kneel 1-Arm Row
BLOC 3 | AMRAP 10
- 10/10 Miniband Quadruped Hip Extension
- 20 Miniband Glute Bridge Hip Abduction
- 10/10 Plank KB Pullthrough
- 20 Hollow Hold KB Press
Vendredi , 9 jan. 2026
BLOC 1 | E3MOM 12
- 6 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 + 15 MB Knee Tuck
BLOC 3 | EMOM 8 ALT.
Min 0 | 00:20 Push Up + 00:20 Push Up Iso
Min 1 | 00:20 TRX Row Neutre + 00:20 TRX Row Neutre Iso
Samedi , 10 jan. 2026
BLOC 1 | E3MOM 12
- 8/8 DB Split Squat
- 8/8 1-Leg Hamstring Bridge
- 12 Plate Jackknife
BLOC 2 | E3MOM 12
- 10 Cable Bent-Over Row Pronation
- 10 Seated DB Press Neutre
- 12/12 Weighted Side Plank Hip Dip
BLOC 3 | Timed Sets
3 Séries
00:50 Deadbug
00:10 Repos
00:50 Abmat Sit-up
00:10 Repos
00:50 Hollow Hold
01:10 Repos
Dimanche , 11 jan. 2026
BLOC 1 | E3MOM 15
- 8/8 Half-Kneel 1-Arm LM Press
- 12/12 Half-Kneel Cable 1-Arm Pulldown Neutre
BLOC 2 | E3MOM 12
- 8/8 LM Zercher Split Squat
- 8/8 Band Psoas March
- 10/10 Side Plank Hip Abduction
BLOC 3 | E2MOM 8
- 12 Standing DB Curl Supination
- 15 Bench Dip
- 15 Band Pull-Apart Supination