# Boom

## Hyperdolose

Dead Bug · Bird Dog · Hip Flexor Stretch · 90/90 Hip Switch

### Workout

- 3 × 10 Dead Bug
- 2 × 10 Bird Dog
- 2 × 45s Hip Flexor Stretch
- 2 × 8 90/90 Hip Switch


## Combattant 

Push-Up (Decline) · Row · Shoulder Press · Row (Upright) · Lateral Raise · Bicep Curl · Triceps Extension · Crunch (Reverse) · Face Pull · Dead Bug

### Workout

- 4 × 8-15 Push-Up (Decline)
- 4 × 12-20 Row - Resistance Band
- 4 × 10-15 Shoulder Press - Resistance Band
- 3 × 10-15 Row (Upright) - Resistance Band
- 3 × 15-25 Lateral Raise - Resistance Band
- 3 × 12-20 Bicep Curl - Resistance Bands
- 3 × 12-20 Triceps Extension - Resistance Band
- 3 × 12-15 Crunch (Reverse)
- 2 × 20 Face Pull - Resistance Bands
- 2 × 10 Dead Bug


## Jambe posture

Bodyweight Squat · Split Squat · Glute Bridge · Good Morning · Calf Raise · Side Plank

### Workout

- 4 × 10-15 Bodyweight Squat
- 3 × 8-12 Split Squat
- 4 × 12-20 Glute Bridge
- 3 × 12-15 Good Morning - Resistance Band
- 3 × 12-25 Calf Raise - Resistance Band
- 3 × 30-60s Side Plank


## Bonus

Push-Up · Row · Bodyweight Squat · Pike Push-Up · Face Pull · Hollow Body Hold

### Workout

- 4 × 12-20 Push-Up
- 4 × 15-20 Row - Resistance Band
- 4 × 20 Bodyweight Squat
- 4 × 8-12 Pike Push-Up
- 4 × 20 Face Pull - Resistance Bands
- 4 × 30s Hollow Body Hold


## Haut de corps

Push-Up · Row · Pike Push-Up · Row (Upright) · Face Pull · Dead Bug

### Workout

- 4 × 8-15 Push-Up
- 3 × 10-20 Row - Resistance Band
- 3 × 8-12 Pike Push-Up
- 4 × 10-15 Row (Upright) - Resistance Band
- 3 × 15-20 Face Pull - Resistance Bands
- 3 × 10-20 Dead Bug