COMPOSITION / SEM. 18 mai 2026
Lundi , 18 mai 2026
Congé férié. Entraînement à faire de façon autonome.
BLOC 1 | E3MOM 12
- 6 BB Back Squat / 12 DB Goblet Squat
- 15 Roller Knee Tuck
BLOC 2 | E3MOM 12
- 12 DB Bench Press Neutre
- 10/10 Half-Kneel 1-Arm Pulldown Neutre
- 10/10 Side Plank Hip Abduction
BLOC 3 | 3 SÉRIES
- 10 Lying Leg Raise
- 12 Seated Knee Tuck
- 00:30/côté Side Plank
- 01:00 Repos
Mardi , 19 mai 2026
BLOC 1 | E3MOM 15
- 6 BB Strict Press
- 12 DB Front Raise
- 15 Crunch Feet on Bench
BLOC 2 | E3MOM 12
- 8/8 BB/DB Reverse Lunge
- 12/12 DB 1-Leg Hip Thrust
BLOC 3 | AMRAP 10
- 10 TRX Row Pronation
- 15 Band Face Pull
- 10 Push Up
- 15 Cable Overhead Triceps Extension
Mercredi , 20 mai 2026
BLOC 1 | E3MOM 15
- 10 2-DB Sumo Squat
- 12/12 Side Plank Hip Dip
BLOC 2 | E3MOM 12
- 12 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
Jeudi , 21 mai 2026
BLOC 1 | E3MOM 15
- 5 à 8 Pull-up Neutre Wide Grip
- 12 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
Vendredi , 22 mai 2026
BLOC 1 | E3MOM 15
- 8/8 DB Bulgarian Split Squat
- 8/8 DB Split Squat FFE
- 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
Samedi , 23 mai 2026
BLOC 1 | E3MOM 15
- 10+8 DB Bench Press Neutre Cluster
- 10+8 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 | 10 Standing DB Curl Pronation + 10 Standing DB Curl Supination
Min 1 | 10 Cable Straight Bar Pushdown Supination + 10 Cable Straight Bar Pushdown Pronation
Min 2 | Repos
Dimanche , 24 mai 2026
BLOC 1 | E3MOM 15
- 5 BB Romanian Deadlift (5/0/1/0)
- 12 Roller Leg Curl
- 8/8 Deadbug MB Squeeze
BLOC 2 | E3MOM 12
- 10/10 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