POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym!

CSA&STEAUA&BUCARESTI&

• Warm up : 20’ BRIDGE

• Main training :
o Bench press
o Pull Machine
o Hips Extension
• Assistance exercices : WARM UP
o Arnold + pull chest cable
o Triceps cable + chest machine
o Shoulder ext Rotation + Shruggs
• Prevention !
• Abs & Core
• Stretching
1x10reps (each side)
GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

HIPS ROLLS !
REVERSE CRUNCHES SWIMMER

!
!

1x10reps
!

1x10reps
!

!
1x6reps !

GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

PLANK ROTATION PLANK SHOULDER TAPS FRONT PLANK

! !
!

!
!

1x6reps
1x3reps (each side)
!

1 MINUTE
!
!
!

GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

PUBALGIC PREVENTION PSOAS & HIPS MOBILITY !

BASIC LUNGES
!

1x10 reps / EXERCICES

!
!

1x6reps (each side)

1 MINUTE
GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

SQUAT BACK COMPLEX SKIPPINGS STANDING CRUNCHES

1x10reps ! !

20 SECONDS 1x6reps (each side)

GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

JUMPING JACKS BENCH PRESS

!

MAIN
TRAINING
8x75% - 7x80% - 3x90% - 1x95% -
1x95% - 3x85% - 5x80% - 8x75%
1x10reps R’ : 2’30’’

GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

PULL MACHINE HIP EXTENSION

ASSISTANCE
EXERCICES
EVERY EXERCICES IN
SUPERSETS
6 SERIES
!
6 REPS 70% 4x (6’’ ISO + 6 repetitions)
TEMPO : MAX / R’ :2’30’’ R’ :2’30’’
GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

ARNOLD + CHEST PULL CABLE TRICEPS + CHEST MACINE EXT ROTATION + SHRUGGS

4 SERIES
4 SERIES 4 SERIES
8 REPS
8 REPS 8 REPS
TEMPO : 0103 / R’ :1’30’’
TEMPO : 0103 / R’ :1’30’’ TEMPO : 0103 / R’ :1’30’’
GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

ADDUCTORS MACHINE ABDUCTORS MACHINE

PREVENTION
3 EXERCICES IN CIRCUIT
4 LAPS
!

12 REPETITIONS 12 REPETITIONS

GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

ONE LEG BIRD BOSU CRUNCH

ABS + CORE

3 X CIRCUIT ABS ON BOSU

!
15 REPETITONS
2x 8 REPETITIONS (each side)

GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

OBLIC ABS PLANK

STRETCHING (5’)

15 REPETITIONS (each side) 30 SECONDS (each side)

GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

GLUTES STRETCH HAMSTRING STRETCH QUADS STRETCH + PSOAS

30 SECONDS (each side) 30 SECONDS (each side)

30 SECONDS (each side)
!

GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&

POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI& POWER&GYM&PROGRAM&:&11/07/2018&IDM&Power&Gym! CSA&STEAUA&BUCARESTI&

CHEST STRETCH TRICEPS STRETCH

30 SECONDS (each side) 30 SECONDS

GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)& GUILLAUME&VETA&(STRENGTH&&&CONDITIONING&COACH)&