COMPOSITION / SEM. 19 octobre 2026
Lundi, 19 octobre 2026
BLOC 1 | E3MOM 12
- 8 BB Romanian Deadlift
- 16 Plank KB Pullthrough
BLOC 2 | E3MOM 12
- 8 BB Strict Press
- 16 Alternating Chest-Supported DB Row
BLOC 3 | AMRAP 12
- 20 Miniband Plank Leg Lift Alt.
- 20 Miniband Glute Bridge Hip Abduction
- 20 Hollow Hold Plate Press
- 12/12 Miniband Quadruped Hip Extension
Mardi, 20 octobre 2026
BLOC 1 | E3MOM 12
- 5 à 8 Chin-up
- 12 DB Bench Press Pronation
- 12/12 Side Plank Hip Dip
BLOC 2 | E2MOM 16 Alt.
Min 0 | 12/12 Cable Kickback
Min 2 | 10/10 Goblet Split Squat + 15 Roller Knee Tuck
BLOC 3 | EMOM 8 ALT.
Min 0 | 00:25 Push Up Iso + 8 Push Up
Min 1 | 00:25 TRX Row Pronation Iso + 8 TRX Row Pronation
Mercredi, 21 octobre 2026
BLOC 1 | E3MOM 12
- 8/8 1-Leg Hamstring Bridge
- 10/10 DB Bulgarian Split Squat
- 12 Plate Jackknife
BLOC 2 | E3MOM 12
- 12 Seated DB Press Pronation
- 15 Cable Bent-Over Row Pronation
- 12/12 Side Plank Hip Abduction
BLOC 3 | Timed Sets
3 Séries
00:45 Bicycle Crunch
00:15 Repos
00:45 Crunch Side-to-Side Heel Touch
00:15 Repos
00:45 Planche
01:15 Repos
Jeudi, 22 octobre 2026
BLOC 1 | E3MOM 15
- 10 Seated DB Press Prise Neutre
- 14 KB Gorilla Row
- 10 Hollow Hold Knee Tuck
BLOC 2 | E3MOM 12
- 5/5 DB Goblet 1-Leg Squat to Box
- 10/10 Miniband Lateral Walk
- 12 Bent-Over Y Raise
BLOC 3 | EMOM 9 ALT.
- 12 Standing DB Zottman Curl
- 20 Band Pull-Apart
- 20 Cable Rope Triceps Pushdown
Vendredi, 23 octobre 2026
BLOC 1 | E3MOM 15
- 6 Back Squat Heels Elevated (5/0/1/0)
- 20 Miniband Seated Hip Abduction
BLOC 2 | E3MOM 12
- 10/10 1-Arm DB Bench Press Pronation
- 8/8 1-Arm TRX Row
BLOC 3 | AMRAP 10
- 16 DB Walking Lunge
- 6 KB Reverse Crunch to Deadbug
- 10/10 1-Leg Calf Raise
Samedi, 24 octobre 2026
BLOC 1 | E3MOM 15
- 12/12 Half-Kneel 1-Arm LM Press
- 15 Cable Bent-Over Row Supination
BLOC 2 | E3MOM 12
- 10/10 DB Goblet Split Squat FFE
- 8/8 LM 1-Leg RDL
BLOC 3 | EMOM 9 ALT.
- 15 DB Lateral Raise
- 15 KB Preacher Curl
- 30 Bicycle Crunch
Dimanche, 25 octobre 2026
BLOC 1 | E3MOM 15
- 4/4 DB 1-Leg RDL to Reverse Lunge
- 12/12 Miniband Psoas March
BLOC 2 | E3MOM 12
- 12 TRX Row Neutre
- 16 Standing DB Press Neutre Alt.
- 10/10 Miniband Lateral Walk
BLOC 3 | AMRAP 10
- 15 Lying Leg Raise
- 10/10 Alternating Superman
- 15 Hanging Knee Raise
- 10/10 Side Plank Rotation
- 15 Band Face-pull