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Training For My Student ??
Training For My Student ??
Training For My Student ??
Day 1 : shoulders
Warm up
Run : 15min
Session
lateral elevation 4x12
Seated shoulder extension 4x12 (angle of the bench NOT 90° but 70-80° green line)
Circular elevation 4x12
Trapeze 4x12
Day 2 : legs
Warm up chill just to warm up
Run : 10min
Bicycle : 6min
Session
Fentes 4 round trip
Fentes 4 round trip
Squatt 4x12
Calf 4x12
ischio 4x12
Legs extension 4x12
Press 4x12
Circus Abs X2 videos
Mountain climbing x20
To touch x20
To touch x20
V crunch X20
Scissor 30s
Day 3 : back
Warm up
Run : 12min
Session
Tractions 4x12
Tractions 4x12
Superman 4x12
Circus Abs X2 videos
crunch clap x20
Day 4 : butt
Warm up
Run : 5min
Bicycle : 6min
Upstair : 8min
Session
Fentes 4 round trip
Hip trust 4x12 ( 8 slow and long and 4 short and fast and don’t forget to contract
your butt)
Abduction 2x12
Abduction 2x12
Elevation lateral weight not with Elastic but with weight 4x12
Go up fast and slow down 4x12
Squat Summo weight 4x12
Russian fente 4x12
Balancement de jambes
Day 5 : arms
Warm up
Run : 15min
Session
Elevation marteau 4x12 be careful don’t take to heavy and your back has to be straight
Triceps 4x12
Plank 45s
Scissor
Day 6 : cardio
Warm up
Run : 6min slow and chill just warm up
Session
Carpet run 1min fast 1 min normal (8min)
SESSION X2
Climbing tape + Jump 4touchs and jump
Day 7 : rest/chill
Just chill enjoy friends, family food and bf