COMPOSITION / SEM. 4 mai 2026
Lundi , 4 mai 2026
BLOC 1 | E3MOM 15
- 12 2-DB Sumo Squat
- 12/12 Side Plank Hip Dip
BLOC 2 | E3MOM 12
- 16 Seated DB Press Alterné Neutre
- 15 Cable Bent-Over Row Supination
- 16 Hollow Hold Alternating Toe Touch
BLOC C | E3MOM 9
- 10/10 Side Plank Hip Abduction
- 10/10 Miniband Front Plank Leg Lift
- 10/10 Band Psoas March
Mardi , 5 mai 2026
BLOC 1 | E3MOM 15
- 5 à 8 Pull-up Neutre Wide Grip
- 10 DB Pullover
- 20 Deadbug
BLOC 2 | E3MOM 12
- 8/8 DB Staggered Stance RDL
- 10/10 Cable Pallof Press
BLOC 3 | EMOM 9 ALT.
- 15 à 20 Push up
- 15 à 20 Bench Dip
- 15 à 20 Band Pull-Apart
Mercredi , 6 mai 2026
BLOC 1 | E3MOM 15
- 10 KB Goblet Squat Heels Elevated
- 10 KB Goblet Squat
- 10 KB Sumo Deadlift
- 20 Bicycle Crunch
BLOC 2 | E3MOM 12
- 8 DB Chest-Supported Row Neutre
- 12 Cable Rope Straight Arm Pulldown
- 12 DB Lateral Raise
BLOC 3 | AMRAP 10
- 12 Hanging Knee Raise
- 12 Seated Knee Tuck
- 12 Lying Leg Raise
- 12 Crunch Feet Elevated
- 00:45 Repos
Jeudi , 7 mai 2026
BLOC 1 | E3MOM 15
- 6+6+6 DB Bench Press Neutre Cluster
- 6+6+6 TRX Row Pronation Cluster
BLOC 2 | E3MOM 12
- 8 BB Hip Thrust
- 12/12 Band Lateral Walk
- 12 Roller Knee Tuck
BLOC 3 | EMOM 9 ALT.
Min 0 | 6 Standing DB Curl Pronation + 6 Standing DB Curl Supination + 6 Standing DB Curl Neutre
Min 1 | 8 Cable Straight Bar Pushdown Supination + 8 Cable Straight Bar Pushdown Pronation
Min 2 | Repos
Vendredi , 8 mai 2026
BLOC 1 | E3MOM 15
- 6 BB Romanian Deadlift
- 12 Roller Leg Curl
- 8/8 Deadbug MB Squeeze
BLOC 2 | E3MOM 12
- 12/12 Half-Kneel DB 1-Arm Arnold Press
- 15 Cable Bent-Over Row Pronation
BLOC 3 | EMOM 9 ALT.
- 00:20 BB Hip Bridge Iso + 12 BB Hip Bridge
- 00:20 Hollow Hold + 12 Hollow Hold Crunch
- 00:20 Goblet Squat Iso + 12 Goblet Squat
Samedi , 9 mai 2026
BLOC 1 | E3MOM 15
- 6 Chin-up
- 12 Bent-Over DB Row Supination
- 15 Band Pull-Apart
BLOC 2 | E3MOM 12
- 14 DB Lateral Squat
- 10/10 Copenhagen Plank Powell Raise
- 12 Lying Leg Raise
BLOC 3 | AMRAP 10
- 12 Cable Straight Bar Upright Row
- 12 Bent-Over Y Raise
- 12 Plate Front Raise
- 30 Crunch Side-to-Side Heel Touch
Dimanche , 10 mai 2026
BLOC 1 | E3MOM 12
- 6 BB Front Squat / DB Goblet Squat
- 15 Roller Knee Tuck
BLOC 2 | E3MOM 12
- 12/12 1-Arm DB Bench Press Neutre
- 12/12 Half-Kneel 1-Arm Pulldown Neutre
BLOC 3 | AMRAP 10 (2x2)
- 10/10 Partner Pallof Press
- 20 Partner MB Russian Twist
- 5 Partner Inchworm Clap
- 00:30 Repos