Nom d'élève :

Phase :
Physical Trainer
Cas pratique 'FATIMA'
jour / semaine
WARM UP
Stretching mobilisation Reps Séries Durée
SMR: Upper trapezius 1 1 30s
Stretching: Upper trapezius 10 1 hold for 2s
SMR: Levator Scapula 1 1 30s
Stretching: Levator Scapula 10 1 hold for 2s

SMR: Pectoralis 1 1 30s

Stretching: Pectoralis 10 1 hold for 2s

Cardio 1 Durée Intensité

Treadmill 5mn medium
CORPS D
Core Reps Séries Durée
Crunches 08-12 2 medium
Trunk rotation 08-12 2 medium
Side Bend 08-12 2 medium
Balance Reps Séries Durée
Forward Multiplanar Step Up to Balance 08-12 2 medium
Lunge to balance 08-12 2 medium
Exercice supplémentaire Reps Séries Durée
Plyométrie: Power step-up 8-10 2 répétitif
SAQ: 5-10-5 drill 3-5 3 rapide
Résistance Séries tempo intensité
Chest: Chest press/TRX Chest press 3 2-0-2/4-2-1 70-80%
Back: Deadlift /TRX Low row 3 2-0-2/4-2-1 70-80%
Legs: Squat /TRX Pistol squat 3 2-0-2/4-2-1 70-80%
Shoulders: Shoulder press /TRX rear delt fly 3 2-0-2/4-2-1 70-80%
COO
Cardio 3 Durée Intensité
Treadmill 10mn medium
Stretching mobilisation Reps Séries Durée
SMR: Upper trapezius 1 1 30s
Stretching: Upper trapezius 10 1 hold for 2s
SMR: Levator Scapula 1 1 30s
Stretching: Levator Scapula 10 1 hold for 2s
SMR: Pectoralis 1 1 30s

Stretching: Pectoralis 10 1 hold for 2s

 Nom d'élève :
Phase :
Physical Trainer
Cas pratique 'FATIMA'
jour / semaine
WARM UP
Stretching mobilisation Reps Séries Durée
SMR: Erector Spinae 1 1 30s
Stretching: Cobra stretching 10 1 hold for 2s
SMR: Rectus Femoris 1 1 30s

Stretching: Rectus Femoris 10 1 hold for 2s

SMR: Iliopsas 1 1 30s

Stretching: Iliopsas 10 1 hold for 2s

Cardio 1 Durée Intensité

Stepper 5mn
CORPS D
Core Reps Séries Durée
Back extension 08-12 2 medium
Rotation palloff press 08-12 2 medium
Cobra with spine extension 08-12 2 medium
Balance Reps Séries Durée
Single-leg squat touchdown 08-12 2 medium
Single-leg romanian deadlift 08-12 2 medium
Exercices suplémentaires Reps Séries Durée
Plyométrie: Butt kick 08-10 2 répetitif
SAQ: Tdrill 3-5 3 rapide
Résistance Séries tempo intensité
Chest: Incline chest press /Bosu chest press 3 2-0-2/4-2-1 70-80%
Back: Lat pulldown /Bosu superman 3 2-0-2/4-2-1 70-80%
Legs: Leg press/ Bosu squat 3 2-0-2/4-2-1 70-80%
Shoulders: Military press /Lateral raise on Bosu 3 2-0-2/4-2-1 70-80%
COO
Cardio 3 Durée Intensité
Rameur 10mn medium
Stretching mobilisation Reps Séries Durée
SMR: Erector Spinae 1 1 30s
Stretching: Erector Spinae 1 1 30s
SMR: Iliopsas 1 1 30s
Stretching: Iliopsas 1 1 30s
SMR: Rectus Femoris 1 1 30s
Stretching: Rectus Femoris 1 1 30s
Nom d'élève :
Phase : 2

séance n 1
jour / semaine

Repos Commentaire
AS*: Bring chin down to the chest, hold for 2s and bring head to neutral position
Hold pressure on tender spots for 30 seconds.
AS*: Hold head in right/left direction, take the contrary arm to force scapula into upward rotation for 2
Hold pressure on tender spots for 30 seconds.

Hold pressure on tender spots for 30 seconds.

AS*: Go in Quadra Pet position, position one arm on the box, slowly lower yourself into the stretch as
your shoulders blades, hold the position for 2sec then relax and go again

FC max % Commentaire
50-70% Fast walking to jogging
CORPS DE LA SÉANCE
Repos Commentaire
60s Exhale and lift your upper body
60s Rotate the knees slowly to one side with control, working within your range of motion
60s Engage your core
Repos Commentaire
60s
60s
Repos Commentaire
60s
60s Breath properly
Repos Commentaire
60s Engage your core and maintain the balance on TRX
60s Respect tempo
60s Focus on the excentric
60s Engage your core and maintain the balance
COOL DOWN
FC max % Commentaire
50-70% Slow walk
Repos Commentaire
Hold pressure on tender spots for 30 seconds.
SS*: Tuck chin and slowly draw left ear to left shoulder.
Hold pressure on tender spots for 30 seconds.
SS*: Continue by rotating chin downward until a slight stretch is felt on the right side.
Hold pressure on tender spots for 30 seconds.

SS*: Looking straight ahead, Clasp your hands behind your back, and hold the stretch for 30sec
Nom d'élève :
Phase : 2

jour / semaine séance n 2

Repos Commentaire
AS*: Cobra Stretch, hold for 2sec and then release
Hold pressure on tender spots for 30 seconds.

Hold pressure on tender spots for 30 seconds.

AS*: Do a Half kneeling position, put hands on hips, engage the glutes to push the hips forward to the e
motion, hold for 2sec and then relax and ease out of the stretch

Hold pressure on tender spots for 30 seconds.

AS*: get in bir dog position without lifting your arms, then draw the knee in towards the chest, hold for
on tightening the back of the glutes and the hamstrings as you extend the hip back

FC max % Commentaire
50-70% Keep the rythme at low intensity
CORPS DE LA SÉANCE
Repos Commentaire
60s Engage your glutes and core to support your lower back
60s Don’t allow the hips to rotate as you press the handle
60s Engage your core
Repos Commentaire
60s Slowly squat like you are sitting in a chair
60s Your body should be in a straight line.
Repos Commentaire
60s Slowly bring your left heel to your glutes
60s Breath properly
Repos Commentaire
60s Respect tempo
60s Focus on the excentric
60s Engage your core and maintain the balance
60s Breath properly
COOL DOWN
FC max % Commentaire
50-70%
Hold pressure on tender spots for 30 seconds.
Repos Commentaire
Hold pressure on tender spots for 30 seconds.
SS*: Lay down in supine position, Flex hips and knees to 90˚, Grab the lower hamstring and pull knees to
chest/shoulders
Hold pressure on tender spots for 30 seconds.
SS*: Start in a lunge position with the front knee over the ankle and the back leg in line with the hips. R
knee on the ground and focus on opening the chest, leaning slightly back
SS*: Bend your knee and hold onto the ankle, Tilt your pelvis backwards, Pull your leg backwards, Push
forwards.
 2

séance n 1

Commentaire
o the chest, hold for 2s and bring head to neutral position
er spots for 30 seconds.
/left direction, take the contrary arm to force scapula into upward rotation for 2sec
er spots for 30 seconds.

er spots for 30 seconds.

t position, position one arm on the box, slowly lower yourself into the stretch as you squeeze
hold the position for 2sec then relax and go again

Commentaire

Commentaire
Exhale and lift your upper body
the knees slowly to one side with control, working within your range of motion
Engage your core
Commentaire

Commentaire

Breath properly
Commentaire
Engage your core and maintain the balance on TRX
Respect tempo
Focus on the excentric
Engage your core and maintain the balance

Commentaire
Slow walk
Commentaire
er spots for 30 seconds.
wly draw left ear to left shoulder.
er spots for 30 seconds.
ng chin downward until a slight stretch is felt on the right side.
er spots for 30 seconds.

head, Clasp your hands behind your back, and hold the stretch for 30sec
 2

séance n 2

Commentaire
old for 2sec and then release
er spots for 30 seconds.

er spots for 30 seconds.

g position, put hands on hips, engage the glutes to push the hips forward to the end range of
nd then relax and ease out of the stretch

er spots for 30 seconds.

tion without lifting your arms, then draw the knee in towards the chest, hold for 2sec, focus
of the glutes and the hamstrings as you extend the hip back

Commentaire
Keep the rythme at low intensity

Commentaire
Engage your glutes and core to support your lower back
Don’t allow the hips to rotate as you press the handle
Engage your core
Commentaire
Slowly squat like you are sitting in a chair
Your body should be in a straight line.
Commentaire
Slowly bring your left heel to your glutes
Breath properly
Commentaire
Respect tempo
Focus on the excentric
Engage your core and maintain the balance
Breath properly

Commentaire
Hold pressure on tender spots for 30 seconds.
Commentaire
Hold pressure on tender spots for 30 seconds.
e position, Flex hips and knees to 90˚, Grab the lower hamstring and pull knees towards
Hold pressure on tender spots for 30 seconds.
sition with the front knee over the ankle and the back leg in line with the hips. Rest the back
d focus on opening the chest, leaning slightly back
nd hold onto the ankle, Tilt your pelvis backwards, Pull your leg backwards, Push your hips