COMPOSITION / SEM. 26 jan. 2026
Lundi , 26 jan. 2026
BLOC 1 | E3MOM 12
- 8 BB Back Squat
- 12 Band Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 DB Bench Press Alterné Neutre
- 10/10 Half-Kneel 1-Arm Pulldown Supination
- 20 Plate Russian Twist
BLOC 3 | E2MOM 10
- 20 Bicycle Crunch
- 15 Lying Leg Raise
- 10/10 Side Plank Hip Abduction
Mardi , 27 jan. 2026
BLOC 1 | E3MOM 15
- 8 BB Seated Press
- 10 DB Lateral Raise
- 10/10 Miniband Lateral Walk
BLOC 2 | E3MOM 12
- 6/6 BB Reverse Lunge
- 10/10 DB 1-Leg Hip Bridge
BLOC 3 | AMRAP 10
- 12 TRX Row Supination
- 12 Standing DB Curl Supination
- 12 Bench Dip
- 12 Cable Rope Triceps Pushdown
Mercredi , 28 jan. 2026
BLOC 1 | E3MOM 15
- 8 BB/KB Sumo Deadlift
- 12/12 Miniband Side Lying Hip Abduction
BLOC 2 | E3MOM 12
- 10 DB Bench Press Pronation
- 10 Cable Bent-Over Row Supination
- 10 Hanging Leg Raise
BLOC 3 | E3MOM 9
- 15/15 Pulse Bulgarian Split Squat
- 10/10 Quadruped Band Hip Extension
- 25 Crunch Feet on Bench
Jeudi , 29 jan. 2026
BLOC 1 | E3MOM 15
- 5 à 8 Pull-up
- 10 Cable Straigth Arm Pulldown
- 15 Hollow Hold Plate Press
BLOC 2 | E3MOM 12
- 8/8 DB Staggered Stance RDL
- 10/10 Split Stance Pallof Press
BLOC 3 | EMOM 9 Alt.
- 12 à 15 DB Chest Fly
- 12 à 15 DB Sven Press
- 12 à 15 Cable Rope Triceps Pushdown
Vendredi , 30 jan. 2026
BLOC 1 | E3MOM 12
- 6/6 DB Goblet Bulgarian Split Squat
- 6/6 DB Goblet Split Squat
- 6/6 DB Goblet Split Squat FFE
BLOC 2 | E3MOM 15
- 12 DB Bent-Over Row Neutre
- 12 Cable Rope Face Pull
- 12 Push up
BLOC 3 | AMRAP 10
- 12 Hanging Knee Raise
- 15 Lying Leg Raise
- 20 Crunch Feet Elevated
- 12/12 Miniband Standing Hip Abduction
Samedi , 31 jan. 2026
BLOC 1 | E3MOM 15
- 7+7+7 DB Bench Press Neutre Cluster
- 7+7+7 TRX Row Neutre Cluster
BLOC 2 | E3MOM 12
- 12 BB Paused Hip Thrust (1/0/1/3)
- 12/12 Miniband Quadruped Hip Extension
BLOC 3 | EMOM 8 ALT.
- 9 Standing DB Curl Supination + 9 Standing DB Curl Neutre
- 9 Cable Straight Bar Pushdown Supination + 9 Cable Straight Bar Pushdown Pronation
Dimanche , 1 fév. 2026
BLOC 1 | E3MOM 15
- 8 BB Romanian Deadlift
- 15 Roller Leg Curl
- 8/8 Deadbug MB Squeeze
BLOC 2 | E3MOM 12
- 12/12 DB Half-Kneel 1-Arm Arnold Press
- 12/12 Cable Half-Kneel 1-Arm Row Neutre
BLOC 3 | EMOM 9 ALT.
- 00:20 BB Hip Bridge Iso + 12 BB Hip Bridge
- 00:20 Hollow Hold + 12 Seated Knee Tuck
- 00:20 Goblet Squat Iso + 12 Goblet Squat