COMPOSITION / SEM. 30 mar. 2026
Lundi , 30 mar. 2026
BLOC 1 | E3MOM 12
- 10/10 Cable Half-Kneel 1-Arm Pulldown Neutre
- 10/10 Split Stance LM 1-Arm Press
- 10 Bench Lying Leg Raise Hip Lift
BLOC 2 | E3MOM 12
- 8/8 LM Zercher Reverse Lunge
- 10/10 Band Psoas March
- 10/10 Band Side Plank Hip Abduction
BLOC 3 | E3MOM 12
- 16 LM Twist
- 12 Cable Straight Bar Triceps Extension Pronation
- 12 Standing DB Curl Supination
Mardi , 31 mar. 2026
BLOC 1 | E3MOM 15
- 8/8 BB Split Squat
- 8/8 Roller 1-Leg Curl
BLOC 2 | E3MOM 12
- 12 DB Bench Press Neutre
- 15 Cable Pulldown Pronation
- 15 Band Pull-Apart
BLOC 3 | AMRAP 10 (2x2)
- 80 Crunch Side-to-Side Heel Touch
- 60 Seated Knee Tuck
- 40 Roller Knee Tuck
- 20 Hanging Leg Raise
En équipe de deux. On se partage le travail.
Mercredi , 1 avr. 2026
BLOC 1 | E3MOM 15
- 10 DB Seated Press Pronation
- 12 TRX Row Neutre
- 12 Plate Hollow Hold Knee Tuck
BLOC 2 | E3MOM 12
- 6/6 1-Leg Squat to Box
- 10/10 DB 1-Leg Hip Bridge Foot Elevated
- 16 Plank KB Pullthrough
BLOC 3 | E3MOM 9
- 12 à 15 Cable Rope Face Pull
- 12 à 15 DB Lying Triceps Extension Neutre
- 12 à 15 Plate Front Raise
Jeudi , 2 avr. 2026
BLOC 1 | E3MOM 15
- 10 Box Squat
- 12 Roller Leg Curl
BLOC 2 | E3MOM 12
- 8/8 DB 1-Arm Bench Press Neutre
- 10/10 Cable Half-Kneel 1-Arm Row Neutre
- 16 Plank Knee to Elbow
BLOC C | Tabata
4 séries + 01:00 Repos
- 00:20 DB Pulse Sumo Squat
- 00:10 Repos
4 séries + 01:00 Repos
- 00:20 Miniband Lateral Walk
- 00:10 Repos
4 séries + 01:00 Repos
- 00:20 Plank Rotation
- 00:10 Repos
Vendredi , 3 avr. 2026
BLOC 1 | E3MOM 15
- 8 Pull-up Neutre
- 16 Iso Hip Bridge DB Floor Press Alterné
- 12 MB Knee Tuck
BLOC 2 | E3MOM 12
- 5/5 1-DB Deficit Front to Reverse Lunge
- 10/10 1-DB 1-Leg Calf Raise
BLOC 3 | AMRAP 10
- 12 à 15 DB Fly
- 12 à 15 Deficit Push up
- 12 à 15 KB Curl
- 12 à 15 Lying Leg Raise
Samedi , 4 avr. 2026
BLOC 1 | E3MOM 12
- 12/12 Half-Kneel 1-Arm DB Press
- 12/12 Cable Half-Kneel 1-Arm Row
BLOC 2 | E2MOM 16 ALT.
Min 0 | 12/12 Cable Kickback
Min 2 | 12/12 DB Split Squat FFE + 20 Bicycle Crunch
BLOC 3 | E3MOM 9
- 12/12 Side Plank DB Powell Raise
- 15 Hollow Hold Plate Press
- 20 Floating Bird Dog
Dimanche , 5 avr. 2026
BLOC 1 | E3MOM 12
- 12 BB Close Grip Bench Press
- 12 DB Bent-Over Row Neutre
- 12 MB Knee Tuck
BLOC 2 | E3MOM 12
- 18 Pulse Goblet Squat Heels Elevated
- 15 Roller Leg Curl
- 12 Band Pull-Apart
BLOC 3 | EMOM 12 ALT.
Min 0 | 00:45 DB Lateral Raise
Min 1 | 00:45 Cable Rope Triceps Pushdown
Min 2 | 00:45 KB Curl
Min 3 | Repos