Warm-Up (Échauffement)
Prépare le système cardio-musculaire et articulaire avant la séance.
- Cardio léger (5–10 min)
- Mobilité articulaire
- Activation musculaire (bandes élastiques)
Lunge onto Box
1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. 2) Step forward...
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.2. Keeping your body parallel to ground drive your knees...
One Leg Squat - Plates
1) Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.2) Start pos...
Rowing
1. Start by placing feet on foot plates and grabbing rowing bar.2. Explode with your legs and pull with your arms to an...
Single Leg Kickbacks
1. Start in a four point position with your hands and knees on the ground.2. Proceed to kick your leg back and up until...
Skip
Start with both feet together and begin by driving your left leg into the air and explode with the right ankle so that b...
Skip (B-Rhythm)
Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the r...
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.2) Arms...
Straight Leg Quick Feet
Run keeping your legs straight and the feet pointed toward the groundFocus on minimizing ground contact with the foot an...
Twisters with medicine ball
1. Place a medicine ball in between your knees and hold.2. While holding the medicine ball squat down and twist your kne...
Wide Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.2. P...
Yoga Back Stretch
1. Lie on your side with knees bent and hips, knees and ankles stacked. Stretch the bottom arm straight out and rest top...
