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Programmation sur mesure

Objectif :

1) Gagner en force max

2) Fonctionnel

WEEK 1

Session 1

A) Warm-up

Protocole mobilité membres inférieurs

2 sets of

  10/10 Reverse Step-ups

  10/10 ATG Split Squats

2 sets of 

  7 Jefferson Curls

  7 Reverse Nordics

2 sets of 

  10/10 Banded Hip Abductions

  15/15 Banded Hip Extensions

2 sets of 25 Ankles Flexions

B) Emom 6' : 3 Back Squat @75%

C) 3 sets of

  12 Romanian Deadlifts @30-40 kg

  12/12 Bulgarian Split Lunges @BW

D) 3 sets of 

  6 Reverse Nordic

  12 Hip Thrusts Bench Supported @40-50 kg

E) 3 x 30 GHD Back Extensions 

Session 2

A) Warm-up 

Protocole Epaules

  10 I Y T W Push with light Dbs on the bench

  10 I Y T W Pulls with Dbs bent over

  10/10 External Rotations 5 variations

B) Emom 6' : 3 Strict Presses @75 %

C) Emom 6' : 3 Strict Pull ups (banded if needed) 

D) 3 sets of

  12 Dbs Bench Presses 2 x 7-10 kg

  12 Bent Over Rows Barbell @20 kg

E) 3 sets of

  12 Triceps Extensions

    (3 variantes : 1/ Overhead Db 10 kg

                       2/ Dbs Skull Crusher 2 x 5 kg

                       3/ High band

  12 Biceps Curls

    (3 variations : 1/ Seated with Dbs

                        2/ Bench sur le ventre aux Dbs

                        3/ Low band

F) 3 x 30 Armless Sit-ups

E) 10-20' d'étirements

WEEK 2

Session 1

A) Warm-up - routine membres inf 2 tours

B) Emom 8' : 1 Front squat deep pause 2'' + 1 front squat @80%

C) 3 rounds 

  6 High hang high pulls Snatch @25-30 kg

  16 Backward Lunges @30-35 kg

D) 3 rounds

  8 Romanian Deadlifts @40 kg

  12 Hip Thrusts bench supported @50 kg

 

E) 8 x 40''/20''

  GHD Cobra Back Extension hold

  GHD Sit-ups

 

F) Etirements

 

 

Session 2

A) Warm-up : routine membres sup

B) Emom 8' : 2 Push Presses @80% pause 2" sur le deuxième dip

 

C) Emom 8' : 2 Strict pullups assisted if needed

 

D) 3 rounds

  12 Inclined Skull Crushers Db 10 kg

  12 Ring Rows

 

E) 3 rounds

  8 Ring dips

  8 Ring Curls

 

F) Tabata hang tuck hold

 

G) Etirements
 

WEEK 3

Session 1

A) Warm-up - routine membres inf 2 tours

B) Emom 6' : 1 Back squat deep pause 2'' + 1 Back squat @80%

C) 4 x 3 Deadlifts @85% rest 2'30

D) 3 rounds 

  6 Power Cleans @70-75%, rest 30"

  16 Curtsey Lunges with 12kg Kb, rest 30"

D) 3 rounds

  4 Nordic Curls band assisted, rest 30"

  10 Hip Thrusts bench supported @55 kg, rest 30"

E) 8 x 20" ON /20" OFF

  GHD Snatch Grip Barbell Hip Extension Plus Lat Pull @10-15 kg

F) Etirements

Session 2

A) Warm-up : routine membres sup

B) Emom 6' : 2 Strict Presses @80% pause 2" sur la première rep right above head

 

C) Emom 6' : 4 Strict pullups assisted if needed

 

D) 3 rounds

  12 Alternating Renegade Rows Dbs 10 kg

  12 High Band Triceps extensions

  15 Armless Sit-ups

 

E) 3 rounds

  10 Ring Push ups

  10 Band Biceps Curls (band low and in front of you)

 

F) Tabata ring tuck hold

 

G) Etirements

WEEK 4

Session 1

A) Warm-up - routine membres inf 2 tours

B) Emom 10' : 1 front Squat @85%

C) Every 2'30 for 4 sets : 12 Reverse Lunges alternate @30-40kg

D) 3 rounds 

  6 Power Snatches @70-75%, rest 30"

  12 Romanian Deadlifts @40kg, rest 30"

D) 3 rounds

  4 Nordic Curls band assisted, rest 30"

  10 Hip Thrusts bench supported @60 kg, rest 30"

E) 8 x 20" ON /20" OFF

  Static Weighted Back Extension GHD @10-15 kg

F) Etirements

Session 2

A) Warm-up : routine membres sup

B) Emom 6' : 3 Push Presses @75% dip pause 2" sur la première rep

 

C) Emom 6' : 3 Strict pullups assisted if needed

D) 3 rounds

  10 Barbell Banded Biceps Curls (élastique léger attaché à un Db au sol à 1m devant toi)

  10 Overhead Triceps Extensions Db 7-10 kg

  15 Lying TTB Banded, rest 1'

 

E) 3 x 15 Ghd Sit-ups, rest 45"

 

F) 12 x 30" ON /30" OFF

  Handstand hold

  Ring Support

  Hang Tuck hold

G) Etirements

WEEK 5

Session 1

A) Warm-up - routine membres inf 2 tours

B) Clean high pulls : 5 x 3 increasing weight, 70% --> 110% of Rm Power Clean

 

C) Emom 10' : 1 Back Squat @85%

D) 3 rounds 

  10/10 Bulgarian Split Lunges 2 x 10 kg Dbs

  10/10 Single Leg Romanian Deadlifts Db 10kg,

D) 3 rounds

  4 Glute Ham Raises, rest 30"

  10 Hip Thrusts bench supported @70 kg, rest 30"

E) 8 x 20" ON /20" OFF

  Static Weighted Back Extension GHD @10-15 kg

F) Etirements

Session 2

A) Warm-up : routine membres sup

B) Emom 6' : 3 Strict Presses @80%

 

C) Emom 6' : 3 Strict pullups assisted if needed with pause on first rep at 90°

D) 3 rounds

  10 Face Push Dbs 5kg

  10 Face Pulls holding 2" with Plates 1kg lying on stomach

 

E) 3 rounds

  10 Pull overs Dbs 2 x 5 kg (bras fléchis)

  10/10 Lat Pulls Band (Couchée sur le côté, bras tendu des oreilles à la jambe)

 

F) 12 x 30" ON /30" OFF

  Wall Walks

  Ghd Sit-ups

  Pike Leg Lifts

G) Etirements

Holiday Week 1

Session 1

A) Lower body stretching routine

Hold 1 minute every position, 1 round

  Couch Stretch

  Pigeon Stretch

  Kneeling Front Split

  Frog Stretch

  Downward Facing Dog

  Calf Stretch

B) 

3 rounds of

  10 Reverse Nordic

  10 Jefferson Curls

3 rounds of 

  10/10 Banded Leg Abductions

  15/15 Banded Leg extensions

3 rounds of

  10/10 ATG Split Squats

  10 Reverse Lunges

3 rounds of

  15/15 Front Foot Elevated Ankles extensions 

  25 Ankles Flexions

  10/10 Half Kneeling Side Splits with front foot on slide board

Session 2

A) Upper Body Stretching Routine (video)

  

B) Upper Body Mobility Routine (video)

C) Handstand 

a- 10 minutes practicing handstand hold from the facing wall handstand position

b- 30 wall walks

D) Hip Flexions

80 Tuck ups for time

Rest 2'

Tabata Hollow Rock