Mobility warm-up 10-15’ free mobility routines Then : 2 rounds activation ! 30" work per side - 1’ rest between the two sets - hip flexor pull - add & abd pulls - banded glute bridge

Circuit balance 2

Balance routine 2 rounds 45” work 1’ rest - Squat on medball - plank with two Swiss ball - Swiss ball standing ( first on knee and if possible on feet ) These exercises are not easy but week after week you will improve so keep on trying !

DB Bulgarian Split Squat

4 x 0:30

Copenhagen Plank

4 x 0:30

Paloff Press with Rotation

4 x 8

Single Leg Ball Curl

4 x 0:30

DB Single Leg Deadlift

4 x 8

Half Kneel Chop

4 x 8

EMOM 5’ Row 12 cal/min Start with 12 cal on Rower as fast as possible and rest during the time remaining on the minute and repeat for the next five minutes !

Stationary Bike

1 x 60:00

Foam Roll

1 x 5:00

Static Stretch

1 x 5:00

Mobilité libre 15’

Circuit prévention 3 tours Récup 1’30 Pull apart x10 Cuban press x8 Lat squeeze x8 Side lying rotation x8/c

Incline DB Bench Press

4 x 8

DB Fly

4 x 8

1-Arm DB Row

4 x 8

Barbell Upright Row

4 x 8

3 tours de 45/15 Récup 1’ Back extension Kb Russian twist Double DEADBUG Pallofpress

Run

1 x 45:00

Étirements libre 15’ Focus sur Ischios fessiers

Run

1 x 10:00

2 tours de 30-15 Récup 1’

DB Split Squat

Stairs

Trap Bar Deadlift

1-Leg Step-Up Jump

3 x 4

Half-Kneeling Anti-Rotation Hold

Half-Kneeling Med Ball Chop

3 x 6