Une séance complète à faire à la maison
WARM UP
A. 2 ROUNDS
- 30 JUMPING JACKS
- 10 BULGARIAN SPLIT SQUAT / SIDE
B. 2 SETS
- 10 GLUTE BRIDGE
- 20s BOTTOM OF SQUAT HOLD
- 15s SLIDE PLANK / ELBOW
STRENGHT
5 x 10 PISTOLS / SIDE
(rest as needed)
// SCALED VERSION : PISTOLS ON SOFA / BED //
METCON
ARMRAP 20’
- 40 JUMPING JACK
- 30 JUMPING LUNGES // ALTERNATES LUNGES //
- 30 TWIST (each side)
-
10 BURPEES REVERSE // BURPEES REVERSE WITH HANDS //
ACCESSORY
3 SETS
- 30 HOLLOW BODY ROCKS
- 30 ARCH HOLLOW ROCKS
La version complète
