Preparation physique pour le surf

Voici une petite PPG pour le surf réalisé pour une amie surfeuse.

Warm-up upper body (Poss 1)
Position push up, rotation mains 360 + push up 20x.
Plank hold 1min
1) Avants bras, 2) bras tendus, 3) coté droit, 4) bras tendus, 5) coté gauche, 6) bras
tendus, 7) coté droits rota, 8) bras tendus, 9) coté gauche rota, 10) bras tendus.

Warm-up upper body (Poss 2)
Position push up, rotation mains 360 + push up 20x.
TRX row 4x 12 rep (1 minute recup).
Bosu push-up 4x 12 rep (1 minute récup)

Core (Poss 1)
Single under 3x20 rep (1min recup).
Push-up 3x 20 rep (1min recup).
Pull-up 5x Max (1 min recup).
Burpees 4x 20 rep (1 min recup).
Squat 4x 20 rep (1min recup).
Lunges 4x20 rep (1min recup).

Core (Poss 2)
Single under 3x 20 rep (1min recup).
Toes to bar 3x 20 rep (1min recup).
Burpees 4x 20 rep (1min recup).
TRX knee to elbow 4x 20 rep (1min recup).
Sauqt jump 4x 20 rep (1min recup).
Plyo lunges 4x 20 rep (1min recup).

Finisher (Poss 1)
Tabata Push up.

Finisher (Poss 2)
Tabata left/right with 4kg.

Amusez-vous bien

Val.