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    Programme Ayoub Lahlou

    Uploaded by

    zftdrt9
    programme entrainement kick booxing

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Programme Ayoub Lahlou

    Uploaded by

    zftdrt9
    3 views2 pages
    programme entrainement kick booxing

    Original Title

    programme-ayoub-lahlou

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    programme entrainement kick booxing

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    3 views2 pages

    Programme Ayoub Lahlou

    Uploaded by

    zftdrt9
    programme entrainement kick booxing

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 2

    Nom d'élève :

    personal kick boxing program Phase :


    jour / semaine
    Stretching mobilisation Reps Series Duration Repos
    auto massage neck 1 1-2 30s n/a
    auto massage trapezus 1 1-2 30s n/a
    stretching dynamic legs 5-10 1-2 bloquer2s n/a
    stretching shoulders 5-10 1-2 bloquer2s n/a
    Cardio 1 Series Duration FC max %
    running (short session at high intensity) 10min moyen 50-70%

    kickboxing moves Reps Series Duration Repos


    shadow boxing 8-12 3 9 0-60s
    Front kick 8-12 3 9 0-60s
    bag punch libre 3 9 0-60s
    sparring mouvement ____ 3 9 0-60s
    cardio 2 Reps Series Duration Repos
    running (low intensity) 1 1 10 0-60s

    Additional exercise Reps Series DurationRepos


    squad jambes 12-20 2-3 Répétitif
    0-60s
    ginnage _____ 3 3 0-60s
    stretching Reps Series Duration Repos
    Calf stretch 11 30s n/a
    Hamstring stretch 1 1 30s n/a
    Lower back stretch 1 30s n/a
    Stretching mobilisation Reps Séries Durée Repos
    auto massage lower back 1 1-3 30s n/a
    stretching static for mollets 1 1-3 30s n/a
    stretching static for glutes 1 1-3 30s n/a
    ayoub LAHLOU
    1
    séance n 1
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