Phase 01 Note

SMT & Etirements Statique

Adducteurs Adducteurs

Hamstring Hamstring

Avant échauffement et
après le retour au calme
mollet mollet
1-3 parties du corps

Piriformis Piriformis
Tensor Fascia Tensor Fascia
Latae Latae

Vastus Pectoralis
Lateralis major

Fléchisseurs de
Quadriceps
la hanche
Latissimus Latissimus
Dorsi Dorsi

Colonne
vertébrale Erector Spinae
thoracique

Levator
Peroneus
Scapulae

Upper Trap
SCM
Scalenes

Cardio 1
 Échauffement
Tapis roulant Vélo cardiovasculaire

Core

Floor cobra Ball cobra

Ball bridge Fire hydrant

 Exercices (1/4) Séries
Bird dog
Plank (1/3) Réps (12/20) Tempo
lent Repos (0/90)s

Side plank Dead bug

Pall of press Floor bridge

Farmer’s carry
Marching

Balance
 Single-leg hip
Single-leg arm internal &
& leg motion external
rotation

Exercices (1/4) Séries

Single-leg lift & Single-leg throw
chop & catch
(1/3) Réps (12/20) Tempo
lent Repos (0/90)s

Single-leg
Single-leg
balance
windmill
 Single-leg
balance reach Tandem stance

Plyométrie

Box jump-down Box jump-up Exercices (1/3) Séries

with with (1/3) Réps 5/8 Tempo
stabilization stabilization (3/5)s hold Repos (0/90)s

Multiplanar
Squat jump with
jump with
stabilization
stabilization

SAQ
Exercices (4/6) Séries
(1/3) Réps (1/3) Tempo
moyenne Repos (0/90)s
Résistance
 Cable Chest
Push-up
Press

DB Chest Press Bench press

Exercices (1/3) Groupe

Standing Cable musculaire Séries (1/3)
Ball Cobra
Row Réps (12/20) Tempo lent
Repos (0/90)s

Ball DB Row Deadlift

 SL Squat
Ball Squat
kickback

Multiplanar
Fente
Step-up

Tubing Ext Int

SL DB Scaption
Rotation
DB Overhead
Raises DB
Press

Supine Ball
SL DB Curl Triceps
Extension