COMPOSITION / SEM. 23 mar. 2026
Lundi , 23 mar. 2026
BLOC 1 | E3MOM 15
- 10/10 DB Bulgarian Split Squat
- 10/10 1-Leg Hamstring Bridge
BLOC 2 | E3MOM 12
- 10 DB Bench Press Pronation
- 12 Cable Pulldown Supination
- 10/10 Side Plank Hip Abduction
BLOC 3 | AMRAP 10 (2x2)
- 80 Bicycle Crunch
- 60 Abmat Sit-up
- 40 Lying Leg Raise
- 20 Hanging Leg Raise
En équipe de deux. On se partage le travail.
Mardi , 24 mar. 2026
BLOC 1 | E3MOM 15
- 10 DB Seated Press Neutre
- 10/10 TRX 1-Arm Row
- 12 Plate Hollow Hold Knee Tuck
BLOC 2 | E3MOM 12
- 6/6 Skater Squat
- 10/10 DB 1-Leg Hip Thrust
- 20 Plank Shoulder Tap
BLOC 3 | E3MOM 9
- 12 à 15 Cable Rope Front Raise
- 12 à 15 DB Lying Triceps Extension Neutre
- 12 à 15 Band Pull-Apart
Mercredi , 25 mar. 2026
BLOC 1 | E3MOM 15
- 10 Back Squat
- 12 Roller Leg Curl
BLOC 2 | E3MOM 12
- 16 DB Bench Press Neutre Alterné
- 10/10 Cable Half-Kneel 1-Arm Row Neutre
- 16 Miniband Psoas March
BLOC C | Tabata
4 séries + 01:00 Repos
- 00:20 DB Hip Bridge avec Miniband
- 00:10 Repos
4 séries + 01:00 Repos
- 00:20 Miniband Lateral Walk
- 00:10 Repos
4 séries + 01:00 Repos
- 00:20 Bicycle Crunch
- 00:10 Repos
Jeudi , 26 mar. 2026
BLOC 1 | E3MOM 15
- 8 Chin-up
- 12 Iso Hip Bridge DB Floor Press
- 12 MB Knee Tuck
BLOC 2 | E3MOM 12
- 6/6 DB 1-Leg RDL to Reverse Lunge
- 10/10 DB 1-Leg Calf Raise
BLOC 3 | AMRAP 10
- 12 à 15 DB Fly
- 12 à 15 Push up
- 12 à 15 Cable Rope Curl
- 12 à 15 Hanging Leg Raise
Vendredi , 27 mar. 2026
BLOC 1 | E3MOM 12
- 16 Seated DB Press Neutre Alterné
- 12 Cable Bent-Over Row Supination
- 10 Roll-out / Roller Knee Tuck
BLOC 2 | E2MOM 16 ALT.
Min 0 | 10/10 Cable Kickback
Min 2 | 10/10 DB Split Squat + 30 Crunch Side-to-Side Heel Touch
BLOC 3 | E3MOM 9
- 10/10 Side Plank Band Row
- 15 Hollow Hold Plate Pullover
- 20 Floating Bird Dog
Samedi , 28 mar. 2026
BLOC 1 | E3MOM 12
- 10 BB Bench Press
- 12 DB Bent-Over Row Pronation
- 12 MB Knee Tuck
BLOC 2 | E3MOM 12
- 15 Goblet Squat Heels Elevated
- 8/8 1-Leg Roller Leg Curl
- 12 Band Pull-Apart
BLOC 3 | EMOM 12 ALT.
Min 0 | 00:40 DB Front Raise Neutre
Min 1 | 00:40 Cable Rope Biceps Curl
Min 2 | 00:40 Bench Dip
Min 3 | Repos
Dimanche , 29 mar. 2026
BLOC 1 | E3MOM 15
- 8/8 DB Deficit Split Squat
- 10 BB Hip Bridge Feet Elevated
- 10/10 Side Plank Rotation
BLOC 2 | E3MOM 12
- 10 Seated BB Strict Press
- 12 Chest-Supported DB Row Neutre
- 12 Hollow Hold Toe Touch Alterné
BLOC C | AMRAP 8
- 12/12 Side Plank Miniband Glute Clam
- 10/10 Miniband Plank Leg Raise
- 20 Seated Knee Tuck