COMPOSITION / SEM. 13 avr. 2026
Lundi , 13 avr. 2026
BLOC 1 | E3MOM 12
- 12 BB Bench Press
- 12 DB Bent-Over Row Supination
- 12 MB Knee Tuck
BLOC 2 | E3MOM 12
- 15 Goblet Squat Heels Elevated
- 8/8 1-Leg Hamstring Bridge
- 15 Band Pull-Apart
BLOC 3 | EMOM 12 ALT.
Min 0 | 00:45 DB Front Raise Neutre Alterné
Min 1 | 00:45 Cable Rope Biceps Curl
Min 2 | 00:45 Hollow Hold Plate Press
Min 3 | Repos
Mardi , 14 avr. 2026
BLOC 1 | E3MOM 15
- 8/8 DB Deficit Split Squat
- 12 BB Hip Bridge Feet Elevated
- 10/10 Side Plank Rotation
BLOC 2 | E3MOM 12
- 8 Seated BB Strict Press
- 12 Chest-Supported DB Row Neutre
- 12 Hollow Hold Toe Touch Alterné
BLOC C | AMRAP 8
- 15/15 Side Plank Miniband Glute Clam
- 10/10 Miniband Plank Leg Raise
- 20 Seated Knee Tuck
Mercredi , 15 avr. 2026
BLOC 1 | E3MOM 12
- 12/12 Cable Half-Kneel 1-Arm Pulldown Neutre
- 12/12 Split Stance LM 1-Arm Press
BLOC 2 | E3MOM 12
- 10/10 LM Zercher Reverse Lunge
- 10/10 Side Plank Hip Abduction
- 10 Bench Lying Leg Raise Hip Lift
BLOC 3 | E3MOM 12
- 20 LM Twist
- 12 Cable Straight Bar Triceps Extension Pronation
- 12 Standing DB Curl Supination
Jeudi , 16 avr. 2026
BLOC 1 | E3MOM 15
- 6/6 BB Split Squat
- 8/8 Roller 1-Leg Curl
BLOC 2 | E3MOM 12
- 15 DB Bench Press Neutre
- 15 Cable Pulldown Pronation
- 15 Band Face Pull
BLOC 3 | AMRAP 10 (2x2)
- 80 Crunch Side-to-Side Heel Touch
- 60 Seated Knee Tuck
- 40 Lying Leg Raise
- 20 Hanging Leg Raise
En équipe de deux. On se partage le travail.
Vendredi , 17 avr. 2026
BLOC 1 | E3MOM 15
- 8 DB Seated Press Pronation
- 12 TRX Row Neutre
- 15 Plate Hollow Hold Knee Tuck
BLOC 2 | E3MOM 12
- 5/5 1-Leg Squat to Box
- 10/10 DB 1-Leg Hip Bridge Foot Elevated
- 16 Plank KB Pullthrough
BLOC 3 | EMOM 9 ALT.
- 12 à 15 Cable Straight Arm Pulldown
- 12 à 15 DB Lying Triceps Extension Neutre
- 12 à 15 Plate Front Raise
Samedi , 18 avr. 2026
BLOC 1 | E3MOM 15
- 8 Box Squat
- 12 Roller Leg Curl
BLOC 2 | E3MOM 12
- 10/10 DB 1-Arm Bench Press Neutre
- 10/10 Cable Half-Kneel 1-Arm Row Neutre
- 16 Tall 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 Plate Russian Twist
- 00:10 Repos
Dimanche , 19 avr. 2026
BLOC 1 | E3MOM 15
- 6 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
- 12/12 1-DB 1-Leg Calf Raise
BLOC 3 | AMRAP 10
- 15 DB Fly
- 15 Deficit Push up
- 15 KB Curl
- 15 Lying Leg Raise