Une séance complète à faire à la maison
WARM UP
A.ALTERNATING TABATA
-
BURPEES
- SEATED PIKE UP HOLD
B. 2 ROUNDS
-
60 SEC REVERSE PLANK HOLD
-
60 SEC ALTERNATING SINGLE LEG GLUTE BRIDGE
STRENGHT
HSPU//PIKE UP
3 POSITION ISOMETRIC CLUSTER
3 SETS – 6 REPS
HOLD 5 SEC/ REST 10 SEC
1-2 REPS HOLD AT THE TOP
3-4 REPS HOLD ET THE MIDDLE
5-6 REPS AT THE BOTTOM (NOT ON THE FLOOR)
ACCESSSORY
-
4 SETS
-
10/10 SIDE PLANK KNEE UP
La version complète
