COMPOSITION / SEM. 28 avril 2025
lundi , 28 avril 2025
BLOC 1 | E2MOM 16 Alt
Min 0:
- 8/8 KB Goblet Split Squat FFE
- 10/10 KB 1-Arm Row
Min 2:
- 8/8 1-DB 1-Leg RDL
- 10/10 1-Arm DB Bench Press
BLOC 2 | AMRAP 15
- 15 TRX Leg Curl
- 15 Bench Dip
- 15 Lying Leg Raise
- 15 DB Curl Prise Neutre
- 00:45 Hollow Hold
BLOC 3 | Tabata Alt.
4 séries
- 00:20 Band Plank Leg Raise
- 00:10 repos
- 00:20 Band Hip Bridge Abduction
- 00:10 repos
MARDI , 29 avril 2025
BLOC 1 | E3MOM 15
- 6 à 10 Pull-Up
- 12 2-DB Front Squat
- 20 Bench Knee Tuck
BLOC 2 | E3MOM 12
- 12 DB Lying Triceps Extension
- 15 2-KB Sumo Deadlift
- 10/10 Band Pallof Press
BLOC 3 | AMRAP 8
- 10 Prone Swimmer
- 12 Plate Front Raise
- 0:45s Flutter Kick
MERCREDI , 30 avril 2025
BLOC 1 | E3MOM 15
- 12 BB Hip Bridge w. Band
- 12 DB Standing Arnold Press
- 12 Leg Raise Hip Lift
BLOC 2 | EMOM 12 Alt.
- 10/10 DB Goblet Split Squat
- 12/12 1-Arm TRX Row
- 20 Tibialis Raise
BLOC 3 | AMRAP 8
- 10/10 Copenhagen Side Plank Powell Raise
- 16 Deadbug Pullover
- 16 Band Face Pull
JEUDI , 1 mai 2025
BLOC 1 | E3MOM 15
- 10 BB Bench Press
- 15 Goblet Squat Heels Elevated
- 20 Birddog
BLOC 2 | EMOM 12 ALT.
- 15 Chest-Supported DB Row
- 8/8 Staggered Stance KB Goodmorning
- 15 Roller Knee Tuck
BLOC 3 | AMRAP 8
- 20 Lying Band Triceps Extension
- 12 DB Curl Supination
- 15/15 Side Plank Hip Dip
VENDREDI , 2 mai 2025
BLOC 1 | EMOM 15 ALT.
- 6/6 BB Reverse Lunge
- 12/12 KB 3-Points Row
- 15 Abmat Weighted Crunch
BLOC 2 | E3MOM 12
- 12 DB Romanian Deadlift
- 12 BB Strict Press
- 15/15 Abmat Side Crunch
BLOC 3 | AMRAP 8
- 30 DB Partial Hip Thrust
- 10/10 Miniband Quadruped Hip Extension
- 15 Hollow Hold Plate Press
SAMEDI , 3 mai 2025
BLOC 1 | E3MOM 12
- 8/8 Half-Kneel 1-Arm LM Press
- 20 DB Sumo Squat Pulse
- 15 Band Pull-Apart
BLOC 2 | E3MOM 12
- 12/12 Bent-Over 1-Arm LM Row
- 8/8 TRX 1-Leg Squat
- 20 Deadbug
BLOC 3 | AMRAP 8
- 12 Push up
- 15 Band Straight Arm Pulldown
- 0:45 Hollow Hold
DIMANCHE , 4 mai 2025
BLOC 1 | E3MOM 18 Alt
Min 0:
- 10/10 KB Goblet Curtsy Lunge
- 12/12 KB 3-Points Row
Min 2:
- 10/10 1-DB Lateral Squat
- 12/12 Glute Bridge 1-Arm DB Press
BLOC 2 | AMRAP 12
- 15 Roller Leg Curl
- 15 DB Bench Press Prise Neutre
- 16 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