COMPOSITION / SEM. 16 mar. 2026

13 mars

Lundi , 16 mar. 2026

BLOC 1 | E3MOM 15

- 8 BB Strict Press
- 10/10 DB 1-Leg Hip Thrust
- 12 Band Pull-Apart

BLOC 2 | E3MOM 12

- 6/6 Skater Squat
- 8/8 Half-Kneel 1-Arm Cable Pulldown Neutre
- 12 Hanging Knee Raise Alterné

BLOC 3 | AMRAP 10

- 18 KB Curl
- 18 Rope Triceps Pushdown
- 18 Prone Y Press
- 0:45 Planche

Mardi , 17 mar. 2026

BLOC 1 | E3MOM 15

- 8 Back Squat
- 12/12 1-Arm KB/DB Row

BLOC 2 | E3MOM 12

- 8/8 DB 1-Leg RDL
- 8/8 1-Arm DB Bench Press Pronation
- 20 Plank Shoulder Tap

BLOC 3 | AMRAP 10

- 20 DB Hip Bridge Miniband
- 12/12 Miniband Side Lying Hip Abduction
- 12/12 1-Leg Calf Raise

Mercredi , 18 mar. 2026

BLOC 1 | E3MOM 15

- 6 Pull-up Neutre
- 10/10 DB 1-Leg Hip Thrust
- 15 Roller Knee Tuck

BLOC 2 | E3MOM 12

- 20 DB Walking Lunge
- 12 TRX Push up
- 12 MB Crunch Pass

BLOC 3 | AMRAP 10

- 15 KB Curl
- 15 DB Front Raise
- 15 Cable Rope Triceps Pushdown
- 15/15 Miniband Lateral Walk

Jeudi , 19 mar. 2026

BLOC 1 | E3MOM 12

- 10/10 Half-Kneel 1-Arm DB Press
- 10/10 Cable Half-Kneel 1-Arm Row

BLOC 2 | E2MOM 16 ALT.

Min 0 | 10/10 Cable Kickback

Min 2 | 10/10 DB Split Squat FFE + 20 Bicycle Crunch

BLOC 3 | E3MOM 9

- 10/10 Side Plank DB Powell Raise
- 15 Hollow Hold Plate Press
- 20 Floating Bird Dog

Vendredi , 20 mar. 2026

Samedi , 21 mar. 2026

BLOC 1 | E3MOM 15

- 8/8 Cable Split Squat
- 10 BB Hip Thrust
- 10/10 Side Plank Rotation

BLOC 2 | E3MOM 12

- 10 BB Strict Press
- 12 Chest-Supported DB Row (2/0/1/2)
- 16 Plank KB Pullthrough

BLOC C | AMRAP 8

- 12/12 Side Lying Band Glute Clam
- 10/10 Band Plank Leg Raise
- 30 Bicycle Crunch

Dimanche , 22 mar. 2026

BLOC 1 | E3MOM 12

- 10/10 Cable Half-Kneel 1-Arm Pulldown Neutre
- 10/10 Half-Kneel LM 1-Arm Press
- 12 Lying Leg Raise

BLOC 2 | E3MOM 12

- 8/8 LM Goblet Reverse Lunge
- 10/10 Band Psoas March
- 12/12 Side Plank Hip Dip

BLOC 3 | E3MOM 12

- 8/8 Half-Kneel LM Twist
- 12 Rope Overhead Triceps Extension
- 12 Standing DB Curl Neutre

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