COMPOSITION / SEM. 16 fév. 2026
Lundi , 16 fév. 2026
BLOC 1 | E3MOM 15
- 6 BB Close Grip Bench Press (5/0/1/0)
- 8 Roller Leg Curl (5/0/1/0)
- 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 6 Chin-up (5/0/1/0)
- 20 Pulse Goblet Squat Heels Elevated
- 12 MB Knee Tuck
BLOC 3 | AMRAP 10
- 12 Rope Triceps Pushdown
- 12 DB Front Raise
- 00:45 Hollow Hold
Mardi , 17 fév. 2026
BLOC 1 | E3MOM 15
- 12 BB Hip Thrust
- 12/12 Half-Kneel DB 1-Arm Arnold Press
BLOC 2 | E3MOM 12
- 8/8 Cable Split Squat
- 12 Chest-Supported DB Row (2/0/1/2)
- 16 Plank KB Pullthrough
BLOC 3 | AMRAP 10
- 12/12 Miniband Quadruped Hip Extension
- 12/12 Miniband Side Plank Clamshell
- 20 Deadbug
Mercredi , 18 fév. 2026
BLOC 1 | E3MOM 12
- 12/12 Cable Half-Kneel 1-Arm Pulldown Neutre
- 8/8 LM Zercher Reverse Lunge
BLOC 2 | E3MOM 12
- 10 DB Bench Press Pronation
- 16 LM Lateral Squat
- 12/12 Side Plank Hip Dip
BLOC 3 | E3MOM 12
- 16 LM Twist
- 12 Rope Face-Pull
- 10 DB Zottman Curl
Jeudi , 19 fév. 2026
BLOC 1 | E3MOM 15
- 10/10 DB Bulgarian Split Squat
- 10 Cable Pulldown Supination (4/0/1/0)
BLOC 2 | E3MOM 12
- 12 Banded Hip DB RDL
- 10 Deficit Push up (4/0/1/0)
- 10/10 Side Plank Hip Abduction
BLOC 3 | Death By...
- Lying Leg Raise
- Straight Leg Toe Touch
Départ à 7 répétitions
Vendredi , 20 fév. 2026
BLOC 1 | E3MOM 15
- 6 BB Strict Press (5/0/1/0)
- 10/10 DB 1-Leg Hip Bridge
- 12 Bent-Over Y Raise
BLOC 2 | E3MOM 12
- 10/10 Cable Half-Kneel 1-Arm Row
- 6/6 Skater Squat
- 10 Hanging Leg Raise
BLOC 3 | AMRAP 10
- 12 Cable Rope Curl
- 12 DB Lying Triceps Extension
- 12 Band Pull-Apart
- 0:45 Planche
Samedi , 21 fév. 2026
BLOC 1 | E3MOM 15
- 6 Back Squat (5/0/1/0)
- 12/12 1-Arm KB/DB Row
BLOC 2 | E3MOM 12
- 10/10 Cable 1-Leg RDL
- 10/10 1-Arm DB Bench Press
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 20 DB Hip Thrust
- 10/10 Side Plank Hip Abduction
- 10/10 1-Leg Calf Raise
Dimanche , 22 fév. 2026
BLOC 1 | E3MOM 15
- 10/10 Cable Half-Kneel 1-Arm Pulldown Neutre
- 10/10 1-Leg Hamstring Bridge
- 15 Roller Knee Tuck
BLOC 2 | E3MOM 12
- 16 DB Step-Up Alt.
- 12 Cable Rope Overhead Triceps Extension
- 12 Bench Lying Leg Raise Hip Lift
BLOC 3 | AMRAP 10
- 12 KB Curl
- 12 DB Lateral Raise
- 12 Bench Dip
- 12/12 Miniband Lateral Walk