Une séance complète à faire à la maison
WARM UP
A. TABATA (20s ON / 10s OFF – 8 ROUNDS)
- SIDE LUNGES
- DOWNWARD DOG PUSHUPS
B. 1 SET
- 20 BIRD DOG
CORE
SIDE PLANK HOLD + LATERAL LEG RAISE
3 x 10-15 RAISES (each side)
(no rest)
METCON
AMRAP 11’
- 5 DONKEY KING
- 10 SQUATS JUMP
- 15 TUCK UPS
-
20 PUSH UPS
(REST=3’)
AMRAP 11’
- 5 WALL CLIMB
- 10 ALTERNATE REVERSE LUNGES
- 15 STRADDLE UPS
-
20 ELBOW TO HAND PLANK
ACCESSORY
3 SETS
- 30’’ LYING W HOLD (rest=30’’)
- 30’’ LYING Y HOLD (rest=30’’)
- 30’’ LYING M HOLD (rest=30’’)
La version complète
