WESTWOD
AT HOME
Quelques Workouts adaptés à tous niveaux, destinés au maintien de la condition physique, une reprise plus progressive (lombalgie chronique, surpoids, ...) ou une adaptation anatomique avant de travailler avec plus d'intensité.
Réalisables sans matériel particulier, si ce n'est une bande élastique, une corde à sauter et un tapis de sol, ces "micro séances" ne nécessitent pas beaucoup de temps ni d'organisation, et sont faciles à intégrer à votre quotidien !
Ne négligez pas l'importance d'un échauffement avant de commencer (guide vidéo ci-dessous).
Tout les exercices sont disponibles en vidéo sur la chaîne Youtube de Westwod Sport Santé :
https://www.youtube.com/channel/UC-oH6Ws_xiolvmAfZhHvrIQ?view_as=subscriber
PROGRAMME At Home
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"XL Ivo"
4 Rounds :
20 Air Squats
30sec Abdo Plank
40 Jumping Jacks
"Aidan"
30 Walking Lunges
300 Single Unders (corde à sauter)
20 Walking Lunges
200 S.U.
10 Walking Lunges
100 S.U.
"Dual Nestor"
200 Air Squats for Time
with 5 Burpees/Sprawls every minute,
included 0:00!
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1h30 Marche Active
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3 sets :
10 Wall Deep Squats + Thoracic Rotations
10 Pectoral Stretch (5/5)
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"Howard bis"
3 Rounds for Total Max Reps :
1min Air Squats
1min TRX Row
1min Box/Chair Step Ups
1min Plank Shoulder Taps
1min Single Unders
1min REST
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5 Rounds :
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40 Mountain Climbers (20/20)
30 sec Superman Hold
20 Push Ups
10 SL Hip Thrusts (each side)
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Run 1:00sec / Walk 0:30sec
Run 1:30min / Walk 1:00min
Run 2:00 / Walk 1:30
Run 2:30 / Walk 2:00
Run 2:00 / Walk 1:30
Run 1:30 / Walk 1:00
Run 1:00 / Walk 0:30
( Course soutenue )
ou D.U./S.U. Jumping Rope
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6 Rounds for Quality:
20sec Banded Monster Walk (each side)
10reps Banded Good Morning
20sec Banded Squats (dynamic)
10reps Prone Reverse Band Fly (each)
20sec Half Kneeling Pallof Hold (each)
"Pilar"
4 sets :
10 banded Y Raises
10 banded External Rotations
10 banded Face Pulls
10 banded Pull Aparts
3 sets :
40sec Strider Stretch (each side)
40sec Pigeon Stretch (each)
40sec Frog Stretch
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1h30 Marche Active
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3 sets :
30sec Abdo Plank
40sec Superman Hold
20sec Side Plank (each)
40sec Wall Sit
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Global Stretching 15min
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AMRAP:
10 x [ 30sec ON - 30sec OFF ] :
Man Maker Complex
(ou 2 bouteilles d'eau 1,5L)
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3 Rounds:
400m Run
50 Air Squats
20 TRX Pull Ups
"Patty bis"
AMRAP/10min for quality...
30sec Reverse Snow Angel
10 alterned Perfect Stretches (5/5)
30sec Prone Ankle Taps
10 alterned Reverse Scorpions (5/5)
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1h30 marche active
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3 sets :
5 Walkout to Push Ups
5 90/90's (chaque côté)
5 Roll and Reach (idem)
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(30 minutes)
3 rounds :
30sec Halfkneeling Banded Pallof
Hold (each side)
30sec Banded Lat. Monster Walk (each side)
30sec Banded Squats
30sec Side Plank (each side)
30sec Alterned Back Lunges
2min REST
"Small Francisco"
For Time :
40 Air Squats
200m Run
30 Air Squats
400m Run
20 Air Squats
600m Run
10 Air Squats
800m Run
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2min Run / 1min Walk x 6 sets
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+ Session SPÉCIFIQUE Hanches
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"Todd"
4 Rounds :
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20 Banded Good Mornings
20sec TRX Scapular Pull Ups (bras tendus)
20 Mountain Climbers (each)
20sec TRX Pull Ups
Puis, max reps /1min: Burpees/Sprawls
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4 Rounds : Tabata (20sec/10sec Rest)
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20sec Hollow Hold
20sec Cossack Squats
20sec Plank Shouler Taps
20sec Reverse Lunges
20sec Jumping Jacks
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3 Rounds, 30sec each :
Banded Paloff Hold L
Banded Paloff Hold R
Wall Sit
Prone Ankle Taps
Russian Step Ups
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Then, 100 Air Squats For Time
(Rappel)
4 sets :
10 banded Y Raises
10 banded External Rotations
10 banded Face Pulls
10 banded Pull Aparts
2 sets :
40sec Pancake Stretch
40sec Pigeon Stretch (each)
40sec Alterned Scorpion
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5 Rounds For Time:
8 Push Ups
10 TRX Pull Ups
40sec Wall Sit
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AMRAP/5min:
5 Sprawls
10 Air Squats
2min REST
AMRAP/5min:
5 Push Ups
10 TRX Pull Ups
2min REST
AMRAP/5min:
5 Sit Ups
10 Back Extensions
10 Banded Lateral Monster Walk (each)
1min Trotting
20 B.L.M. Walk
2min Trotting
30 B.L.M. Walk
3min Trotting
40 B.L.M. Walk
4min Trotting
50 B.L.M. Walk
5min Trotting
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5 rounds :
15 Banded Low Row
15sec Prone Plank
10 Scorpions (5/5)
10 Strider Stretch (5/5)
10 Cossack Squats (5/5)
Pour plus de WODs, rejoignez-nous !
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