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Bas du corps 1.1

Shoulder Warm-up · Wrist Flexibility Stretch · Squat (Sky Reach) · Squat Pulsion Avec Ou Sans Poids · Split Squat (Bulgarian) · Hamstring Floor Slide · Glute Kickback Pulsion · Fire Hydrant Avec Élastique · Mur Composite · Planche Côté + Abduction Jambe · Dead Bug · Cactus Shoulder Stretch · Quad Stretch (Side-Lying) · Lying Crossover Stretch · Toe Touch Stretch · Down Dog With Calf Stretch · Triceps Stretch

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Workout Breakdown

Warmup

1

Shoulder Warm-up - Resistance Band

1 set × 10 reps

2

Wrist Flexibility Stretch

1 set × 10 reps

3

Squat (Sky Reach)

1 set × 10 reps

Musculation

Pair 1

1

Squat Pulsion Avec Ou Sans Poids

3 sets × 30-60s, 30-60s, 30-60s

2

Split Squat (Bulgarian)

3 sets × 10-12 reps, 10-12 reps, 10-12 reps

Pair 2

1

Hamstring Floor Slide

3 sets × 10-12 reps, 10-12 reps, 10-12 reps

2

Glute Kickback Pulsion

3 sets × 30-60s, 30-60s, 30-60s

Pair 3

1

Fire Hydrant Avec Élastique

3 sets × 10-12 reps, 10-12 reps, 10-12 reps

2

Mur Composite

3 sets × 30s, 30s, 30s

Pair 4

1

Planche Côté + Abduction Jambe

3 sets × 10-12 reps, 10-12 reps, 10-12 reps

2

Dead Bug

3 sets × 10-12 reps, 10-12 reps, 10-12 reps

Cooldown

1

Cactus Shoulder Stretch

1 set × 30 reps

2

Quad Stretch (Side-Lying)

1 set × 30 reps

3

Lying Crossover Stretch

1 set × 30 reps

4

Toe Touch Stretch

1 set × 30 reps

5

Down Dog With Calf Stretch

1 set × 30 reps

6

Triceps Stretch - Overhead

1 set × 30 reps

7

Ball therapy massage - TFL, glutes, quads

1 set × 3-5min