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PREPARATION ATHLETIQUE DU NAGEUR

1 - JUMPING JACK x 30

2 - SPIDER PLANK1’30

3 - REVERSE HIGH KNEE 2 x 18

4 - PUSH UP DIAMANT x 15

5 - DIPS x15

6 - BAND Squat x 15

7 - IRON CROSS DYNAMIQUE x 12 (x 2)

8 - BAND SHOULDER x 15

9 - LATERAL RAISE x 20 (x2)

10 - BAND TRICEPS x 20 (x2)

11 - CHEST FLY x 25

12 - SUPERMAN DYNAMIQUE 1'30''

13 -GOOD MORNING x 20

14 - PIKE PUSH UP x 15

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15 - BAND CRAWL x 45

16 - PUSH UP + MB 2 x 15

17 - BALANCE + BOSU

2 x 20

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18 - OBLIQUE TWIST 2 x 25

19 - CROSS SQUAT

x 20

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20 - NAVY SEAL BURPEES

x 15

21 - ROTATEUR EXTERNE 2 x 30

22 - BAND TRICEPS 2 x 25 Reps

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23 - BAND CRAWL x 35 FA

24 - WEIGHT SIT UP

15 x 20

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25 - WINDBELL

20 x 2

26 - COCOON

15 x 2

27 - MEDICINE BALL WALL

2 x 25

28 - ONE ARM FORCE 2 x 15

29 - DRAGON FLAG 2 x 15

30 - HIGH KNEE BOSU

2 x 20

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