COMPOSITION / SEM. 28 septembre 2026
Lundi, 28 septembre 2026
BLOC 1 | E3MOM 15
- 8 BB Strict Press
- 10/10 DB 1-Leg Hip Bridge
- 12 Bent-Over Y Raise
BLOC 2 | E3MOM 12
- 8/8 Cable Half-Kneel 1-Arm Row Supination
- 5/5 1-Leg Squat to Box
- 12 Hanging Leg Raise
BLOC 3 | AMRAP 10
- 14 Standing DB Curl Supination
- 14 Rope Triceps Pushdown
- 14 Band Face-pull
- 0:45 Planche
Mardi, 29 septembre 2026
BLOC 1 | E3MOM 15
- 6 Back Squat
- 10/10 1-Arm KB/DB Row
BLOC 2 | E3MOM 12
- 8/8 Cable 1-Leg RDL
- 8/8 1-Arm DB Bench Press Pronation
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 20 DB Hip Bridge
- 12/12 Side Plank Rotation
- 12/12 1-Leg Calf Raise
Mercredi, 30 septembre 2026
BLOC 1 | E3MOM 15
- 8/8 Cable Half-Kneel 1-Arm Pulldown Supination
- 10/10 DB 1-Leg Hip Thrust
- 15 Seated Knee Tuck
BLOC 2 | E3MOM 12
- 14 DB Walking Lunge
- 10 Cable Rope Triceps Pushdown
- 12 Bench Lying Leg Raise Hip Lift
BLOC 3 | AMRAP 10
- 20 DB Standing Curl Neutre Alterné
- 15 Plate Front Raise
- 12 Push up
- 12/12 Miniband Lateral Walk
Jeudi, 1 octobre 2026
BLOC 1 | E3MOM 15
- 5/5 DB 1-Leg RDL to Reverse Lunge
- 10/10 Miniband Psoas March
BLOC 2 | E3MOM 12
- 10 TRX Row Neutre
- 16 Standing DB Press Neutre Alt.
- 10/0 Miniband Lateral Walk
BLOC 3 | AMRAP 10
- 10 Lying Leg Raise
- 10/10 Alternating Superman
- 10 Hanging Knee Raise
- 10/10 Side Plank Rotation
- 20 Band Face-pull
Vendredi, 2 octobre 2026
BLOC 1 | E3MOM 15
- 10 BB Close Grip Bench Press
- 16 DB Bent-Over Row Neutre Alt.
BLOC 2 | E3MOM 12
- 20 Pulse Goblet Squat Heels Elevated
- 15 Roller Leg Curl
BLOC 3 | Timed Sets
3 Séries (09:00)
00:30 Effort / 00:30 Repos
- TRX Triceps Extension
- Cable Straigth Bar Biceps Curl Supination
- DB Lateral Raise
Samedi, 3 octobre 2026
BLOC 1 | E3MOM 12
- 10 BB Romanian Deadlift
- 16 Plank KB Pullthrough
BLOC 2 | E3MOM 12
- 10 BB Strict Press
- 20 Alternating Chest-Supported DB Row
BLOC 3 | AMRAP 12
- 16 Miniband Plank Leg Lift Alt.
- 16 Miniband Glute Bridge Hip Abduction
- 16 Hollow Hold Plate Press
- 10/10 Miniband Quadruped Hip Extension
Dimanche, 4 octobre 2026
BLOC 1 | E3MOM 12
- 5 à 8 Chin-up
- 15 DB Bench Press Pronation
- 12/12 Side Plank Hip Dip
BLOC 2 | E2MOM 16 Alt.
Min 0 | 12/12 Cable Kickback
Min 2 | 8/8 Goblet Split Squat + 15 Roller Knee Tuck
BLOC 3 | EMOM 8 ALT.
Min 0 | 00:20 Push Up Iso + 10 Push Up
Min 1 | 00:20 TRX Row Pronation Iso + 10 TRX Row Pronation