Warm-Up (Échauffement)
Prépare le système cardio-musculaire et articulaire avant la séance.
- Cardio léger (5–10 min)
- Mobilité articulaire
- Activation musculaire (bandes élastiques)
Double leg kick with fitband
1. Lie face down on your stomach and wrap the band around the tops of your feet. Grab the handles with your hands.2. Sta...
Downhill Run
1. Start by picking a hill with an incline of 3-7 degrees.2. Sprint at maximum speed for the recommended distance.3. Rep...
Fingertip Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2....
Forward Backward Leg Swing
1. Start by standing with your feet shoulder width apart. You can stand on a small step or on the ground.2. Keeping your...
Heel Sprints
Run keeping the legs straight and the foot plantar flexed (toes curled up) so that you are on your heels.Focus on minima...
High Knee Drill
1. Stand in place with feet hip width apart.2. Drive knee up towards chest and quickly place the foot back on the ground...
Hundreds Breathing
1. Extend legs to 45 degrees, keeping arms by your sides.2. Lift your head and shoulders off mat and take 5 short, conse...
Jump Rope (half twister)
Start with the jump rope in each hand.Jump off the ground and start swinging the jump rope under your feet.Continue jump...
Jump Rope (side straddle)
Start with the jump rope in each hand.Jump off the ground and start swinging the jump rope under your feet.Continue jump...
Jumping Jacks
Start with your legs side by side and your arms by your side.In one motion jump and spread your legs out to the side whi...
Kneeling Shoulder Stretch with ball
1. Start by kneeling on the ground and placing your left hand and forearm on top of the ball.2. Rotate the ball towards...
Large Arm Circles
1. Stand straight with your arms out to your sides.2. Start swinging your arms in a large circles going forward and then...
