90 90 No hand Get Up

2 x 5

Kneeling Rack Hips Rotations

2 x 5

Ankle Iso Jambe Tendu

3 x 20

Ischio Iso 130 degrès

3 x 20

ISO Lunges 90° DB

3 x 20

Back Squat

5, 5, 5, MAX

Assisted 1 Leg RDL KB

3 x 12

Hip Thrust Machine

3 x 12

Copenhague ISO jambe tendu

3 x 20

Leg Extension

3 x 12

Seated Leg Curl 2 Leg

3 x 12

Quadruped to Table Top 1 Arm

2 x 5

Cable High Row External Rotation Press HK

2 x 12

Face Pull to Y DB

2 x 12

Bench Press

4 x 7

Weighted Pull Ups

4 x MAX

DB Military Press

3 x 8

1 Arm Row DB

3 x 8

Dead Bug avec disque dans les mains

3 x 10

Cable Pallof Press

3 x 10

1 Leg Calf Raise ISO KB

2 x 35

Tibial Raise ISO

2 x 30

Forward Pogo Jumps

2 x 10

Trap Bar Clean Pull

4 x 5

Seated Box Jump

4 x 3

Trap Bar Countermovement Jump

3 x 5

2 Leg Depth Compliant Drop

3 x 3

Reverse Lunges BB

3 x 7

120° 1 Leg Hamstring ISO

2 x 30

Dynamic Copenhagens

3 x 8

Rotating Pike to Single Arm Reach

2 x 5

Rotation externe avec haltère sur genoux

2 x 12

HK Cross Body Cable Y

2 x 12

Banded Bench Press

3 x 5

Med Ball Push contre le sol

3 x 5

Push Press

3 x 5

Med ball Slam HM

Pendlay Row

3 x 7

Med Ball Slam 2

3 x 5

Alternating Hammer Curl DB

2 x 12

Cable Triceps Extension

2 x 12