Weight training

Exercices de renforcement
Strengthening exercises
12-20 répétitions
1-3 set
1-3 fois par semaine
Weight training
Biceps
Deltoïdes antérieurs
Deltoïdes moyens
Deltoïdes et trapèzes
Weight training
Trapèzes
Triceps
Pectoraux
Triceps
Weight training
Coiffe des rotateurs externe et interne
Dumbell walkouts
Side bend
Thorax – Pectoraux
Foot strengthening exercises
Ankle wall stretch
Calf raises / Heel drops
Step ups
Variant with toes in
Up-down
Heel and toe walking
Toe lift
Seated ankle extension
Lower limb strengthening exercises
Squat
Lunges and side lunges
Sumo
Static vs lateral movement
Single leg squat with bent
or straight knee
Anterior and posterior pelvic tilt
Donkey kick
Good morning
Linear and lateral leg swing
Donkey side kick
Fire hydrant
Knee circles
Forward and Backward
Lying leg raise
Iron cross
Abducteurs
Toes neutral, in and out
Adducteurs
Spiderman crawl
Clams exercise
Scorpion
Knee extension and flexion
Pawback
Lateral shuffle
Knee drive
Hip-joint abduction and adduction
Core strengthening exercises
Abdominaux
Supine core stabilization
Bicycle crunches
Bridges
Sit up – Crunches
Reverse sit up
Push ups
High plank
Planche abdominale
With leg lift
Side plank
With leg lift
Bird dog
Dorsaux
Abdominaux
Upper body strengthening
exercises
Elbow raise
Horizontal pull
Bent-arm forward raise
Pulldown
Triceps extension
Bench dips
Chair lift