Rameur: 5min
Rotation bassin jambe a 90' (10)
Rotation bassin jambe tendu(10)
Upward dog ( 10)
Scorpion kick (10)
Superman shoulder (12)
Cat/cow (12)
Scapu retraction (15)
Automassage
Rotation coiffe sol sur balle (15)
Facepull elastique: (12)
L-fly ext/int: (15)
Elevation neutre ( 15)
Pull over/ late pull/ row (12)
Triset: curl mateau/ supi/ prono (10)
Triset: extension prono/ supi/ Devant (10)
Developpe haltere 2 x 15
Traction large pronation 3'
- 3 x 9 au pdc +10kg +3reps
Rowing barre buste bien penché 2'
- 3 x 12 a 55kg +3reps
Bucherons 2'
- 3 x 19 a 25kg +3reps durs
Curl assis rotation 1'
- 3 x 7 a 10kg
Curl marteau PB 1'
- 3 x 10 a 20kg +3reps
Oiseau buste penché 1'
- 3 x 22 a 10kg +3reps
Note: Bonne séance, tout seul dans la salle le top