🔷 WARM-UP 3 sets of:
no push ups burpee x 8 reps
single leg glute bridge march x 12 reps alternés
air squat x 8 reps
🔷A. 3 sets of:
single leg glute bridge x 8 reps / jambe @ 2 s pause en haut
-angled handtsand to one leg lextension x 10 s / jambe ou bodytightener to angled wall hold x 10 s / position
renforcement en ISOMETRIE: focus sur votre gainage , placement des épaules
- tuck L -sit on paralettes (entre 2 chaises) x 10 à 20
Rest 1'30
🔷 B. AMRAP 90 s / recupération 90 s x 7 séries:
burpee tuck jump x 3 reps
backpack sumo dealift high pull x 6 reps
jump squat x 9 reps