COMPOSITION / SEM. 21 avril 2025
lundi , 21 avril 2025
BLOC 1 | E3MOM 12
- 10/10 Half-Kneel 1-Arm LM Press
- 15 DB Sumo Squat Pulse
- 15 Band Pull-Apart
BLOC 2 | E3MOM 12
- 10/10 Bent-Over 1-Arm LM Row
- 8/8 TRX 1-Leg Squat
- 20 Deadbug
BLOC 3 | AMRAP 8
- 10 Push up
- 12 Band Straight Arm Pulldown
- 0:45 Hollow Hold
MARDI , 22 avril 2025
BLOC 1 | E2MOM 16 Alt
Min 0:
- 8/8 KB Goblet Curtsy Lunge
- 10/10 KB 3-Points Row
Min 2:
- 8/8 1-DB Lateral Squat
- 10/10 Glute Bridge 1-Arm DB Press
BLOC 2 | AMRAP 15
- 15 Roller Leg Curl
- 15 DB Bench Press Prise Neutre
- 15 Hanging Knee Raise
- 15 DB Curl Alterné (Hold at Top)
- 00:45 Planche sur coude
BLOC 3 | Tabata Alt.
4 séries
- 00:20 Side Plank Hip Abduction (droit)
- 00:10 repos
- 00:20 Side Plank Hip Abduction (gauche)
- 00:10 repos
MERCREDI , 23 avril 2025
BLOC 1 | E3MOM 15
- 6 à 10 Chin-up
- 12 KB Goblet Squat Heels Elevated
- 20 Bench Knee Tuck
BLOC 2 | E3MOM 12
- 10 TRX Triceps Extension
- 10 KB Goblet Goodmorning
- 10/10 Band Pallof Press
BLOC 3 | AMRAP 8
- 10 DB Bent-Over Reverse Fly
- 10 DB Lateral Raise
- 0:45s Flutter Kick
JEUDI , 24 avril 2025
BLOC 1 | E3MOM 15
- 10 BB Hip Thrust
- 10 DB Standing Press Prise Neutre
- 10 Plate Jackknife
BLOC 2 | EMOM 12 Alt.
- 8/8 1-DB Bulgarian Split Squat
- 12 TRX Row Prise Supination
- 20 Tibialis Raise
BLOC 3 | AMRAP 8
- 8/8 Side Plank Rotation
- 8/8 Deadbug MB Squeeze
- 16 Band Face Pull
VENDREDI , 25 avril 2025
BLOC 1 | E3MOM 15
- 8 BB Close Grip Bench Press
- 10 2-KB/DB Front Squat w. Miniband
- 20 Birddog
BLOC 2 | EMOM 12 ALT.
- 12 Bent-Over DB Row Prise Neutre
- 8/8 1-Leg Hamstring Bridge
- 12 Roller Knee Tuck
BLOC 3 | AMRAP 8
- 15 Overhead Band Triceps Extension
- 12 DB Zottman Curl
- 12/12 Side Plank Hip Dip
SAMEDI , 26 avril 2025
BLOC 2 | E3MOM 12
- 8 BB Romanian Deadlift
- 10 DB Seated Press Pronation
- 15/15 Abmat Side Crunch
BLOC 1 | EMOM 15 ALT.
- 8/8 DB Deficit Reverse Lunge
- 10/10 KB 1-Arm Row
- 15 Abmat Weighted Crunch
BLOC 3 | AMRAP 8
- 25 DB Hip Bridge
- 10/10 Side Plank Hip Abduction
- 15 Hollow Hold Plate Press
DIMANCHE , 27 avril 2025
BLOC 1 | E3MOM 12
- 10/10 Half-Kneel 1-Arm DB Press Prise Neutre
- 16 LM Low Lateral Squat
- 15 Band Pull-Apart
BLOC 2 | E3MOM 12
- 10/10 1-Arm TRX Row
- 10 LM Front Squat
- 20 Deadbug
BLOC 3 | AMRAP 8
- 12 Close Grip Push up
- 12 DB Pullover
- 0:45 Hamstring Bridge Hold