COMPOSITION / SEM. 9 mar. 2026
Lundi , 9 mar. 2026
BLOC 1 | E3MOM 15
- 5 Back Squat (5/0/1/0)
- 12/12 1-Arm KB/DB Row
BLOC 2 | E3MOM 12
- 8/8 Cable 1-Leg RDL
- 12/12 1-Arm DB Bench Press
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 20 DB Hip Thrust
- 12/12 Side Plank Hip Abduction
- 12/12 1-Leg Calf Raise
Mardi , 10 mar. 2026
BLOC 1 | E3MOM 15
- 8/8 Cable Half-Kneel 1-Arm Pulldown Neutre
- 12/12 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
- 15 KB Curl
- 15 DB Lateral Raise
- 15 Bench Dip
- 15/15 Miniband Lateral Walk
Mercredi , 11 mar. 2026
BLOC 1 | E3MOM 12
- 12/12 DB Split Squat
- 12/12 Cable Half-Kneel 1-Arm Row Supination
BLOC 2 | E2MOM 16 ALT.
Min 0 | 12/12 Cable Kickback
Min 2 | 12 DB Seated Press Pronation + 12 MB Knee Tuck
BLOC 3 | E3MOM 9
- 10 Lying Leg Raise
- 12 Abmat Sit-up
- 16 Plank Shoulder Tap
- 20 Crunch Side-to-Side Heel Touch
Jeudi , 12 mar. 2026
BLOC 1 | E3MOM 15
- 5 BB Bench Press (5/0/1/0)
- 12 Roller Leg Curl
- 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 5 Pull-up (5/0/1/0)
- 15 Pulse Goblet Squat
- 12 Lying Leg Raise
BLOC 3 | AMRAP 10
- 15 Cable Triceps Extension Pronation
- 15 DB Lateral Raise
- 00:45 Hollow Hold
Vendredi , 13 mar. 2026
BLOC 1 | E3MOM 15
- 12 BB Hip Bridge
- 12/12 Seated DB Press Neutre Alterné
BLOC 2 | E3MOM 12
- 8/8 1-Leg Squat to Box
- 15 Chest-Supported DB Row Pronation
- 16 Plank KB Pullthrough
BLOC 3 | AMRAP 10
- 12/12 Miniband Quadruped Hip Extension
- 15/15 Miniband Lateral Walk
- 20 Crunch Feet Elevated
Samedi , 14 mar. 2026
BLOC 1 | E3MOM 12
- 10 Half-Kneel Cable Pulldown Supination (4/0/1/0)
- 8/8 LM 1-Leg Romanian Deadlift
BLOC 2 | E3MOM 12
- 12 DB Bench Press Neutre
- 16 LM Lateral Squat
- 10/10 Side Plank Rotation
BLOC 3 | E3MOM 12
- 10/10 Half-Kneel LM Twist
- 12 Rope Face-Pull
- 12 DB Curl Neutre
Dimanche , 15 mar. 2026
BLOC 1 | E3MOM 15
- 16 DB Reverse Lunge Alterné
- 15 TRX Row
BLOC 2 | E3MOM 12
- 12 Banded Hip DB Goblet Goodmorning
- 8 Deficit Push up (2/3/1/0)
- 12/12 Side Plank Hip Abduction
BLOC 3 | Death By...
- MB/DB russian Twist
- Bicycle Crunch
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