Programmation sur mesure

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Objectif :

1) Fonctionnel

2) Esthétique

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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

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

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C) 3 sets of

  12 Romanian Deadlifts @40-60 kg

  12/12 Bulgarian Split Lunges @BW

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D) 3 sets of 

  6 Reverse Nordic

  12 Hip Thrusts Bench Supported @60-80 kg

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E) 3 x 30 GHD Back Extensions 

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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

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

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

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D) 3 sets of

  12 Dbs Bench Presses 2 x 15-20 kg

  12 Bent Over Rows Barbell @30 kg

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E) 3 sets of

  12 Triceps Extensions

    (3 variantes : 1/ Overhead

                       2/ Skull Crusher

                       3/ Poulie haute)

  12 Biceps Curls

    (3 variations : 1/ Seated with Dbs

                        2/ Bench sur le ventre aux Dbs

                        3/ Poulie

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F) 3 x 30 Armless Sit-ups

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Session 3 - Monostructural

Wod 1 : Row 100 Cal for time

  Every 90'' 5 Burpees over the row

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Wod 2 : 5k bike for time

  Every 90" 14 Db Snatches 20 kg

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Session 4

A) Lower Body Routine only 1 set

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B) Emom 6' 3 Deadlifts @75%

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C) 3 sets of 

  12 Cyclist Squats @20 kg

  6 Nordic Culrs Band Assisted

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D) 3 sets of 

  12 Sandbag Squats

  12 Cossack Squats @BW

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Session 5

A) Shoulder Routine 

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B) Emom 6' : 3 ring dips @BW or more if needed

 

C) 4 sets of

  10 Dbs Push Presses 2 x 15-20 kg

  10 Kipping Pull ups

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D) 3 sets of 

  12 Lat Pull Down

  12 Ring Rows

  15 Knees Raises

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