Programme Mobilite

ROGRAMME
P M O B I L I T E
Programme confidentiel- interdit à la revente

Retrouvez-moi sur :
Instagram : @betterball_ben
Tik Tok : betterball _ben
Télégramme : https://t.me/+LFn6DNZfqqs2NWFk
MOIS 1
Programme mobilité
Natalie Dufour
Semaine 1
Jour 1:
Rotation de hanches debout 2 x 4 repos 30s

https://vimeo.com/773889131/bf639c3c60
90/90 au sol 2 x 6 repos 30s

https://vimeo.com/775495610/b42634d24d
Balancement adducteurs 2 x 6 repos 30s

https://vimeo.com/775489999/e59ddc8abc
Extensions de hanche en 90/90 au sol 2 x 4 repos 30s

https://vimeo.com/773499542/a95070cac7
Etirement psoas 2 x 20s repos 30s

https://vimeo.com/773947669/fd8129134b
“world greatest” étirement 2 x 4 repos 30s

https://vimeo.com/776887300/1faeec773e
Cossack squat assisté 2 x 6 repos 30s

https://vimeo.com/773927064/9d9aa00511
Jour 2:
Étirement fessiers assis 2 x 20s repos 30s

https://vimeo.com/773906810/9adeb54655
V contre le mur 2 x 20s repos 30s

https://vimeo.com/773518883/d3ae7054a9
Flexion de hanche au sol 2 x 5 repos 30s

https://vimeo.com/773884833/a762cad03e
Groin rocks 2 x 6 repos 30s

https://vimeo.com/773957373/3cb209df7c
Squat profond ouverture de hanche 2 x 10s repos 30s

https://vimeo.com/773971913/5f3b8f017a

pont bras jambe tendus 2 x 10s repos 30s
https://vimeo.com/773930030/6b764de051
Hamstring floss 2 x 8 repos 30s

https://vimeo.com/773512569/201ce169cd
Jour 3:







Jour 4:


SP ECIAL LIMITED
EDITION




Semaine 2
Jour 1:






SPECIAL LIMITED
EDITION
Jour 2:







Jour 3:



SPECIAL LIMITED
EDITION


Jour 4:







SPECIAL LIMITED
EDITION
Semaine 3
Jour 1:







Jour 2:

V contre le mur 2 x 45 s repos 30s


S PGroinE rocks
C I2A x 8L
reposL30s
IMITED
ED ITION

Jour 3:







Jour 4:

V contre le mur 2 x 45 s repos 30s

SP ECIAL LIMITED
EDITION




Semaine 4
Jour 1:






SPECIAL LIMITED
EDITION
Jour 2:







Jour 3:




SP ECIAL LIMITED
EDITION


Jour 4:







SPECIAL LIMITED
EDITION
MOIS 2
Programme mobilité
Natalie Dufour
Semaine 1
Jour 1:
Rotation de hanches debout sans se tenir 2 x 6 repos 30s

https://vimeo.com/775491035/f5d8d9bcba
90/90 + rotation 2 x 6 repos 30s

https://vimeo.com/775494791/dda0d83338
extensions de hanche sur le ventre 2 x 5 repos 30s

https://vimeo.com/773493033/6337d5f03d
hip circle to turn 2 x 7 repos 30s

https://vimeo.com/775494044
Etirement psoas + adducteurs 2 x 15s repos 30s

https://vimeo.com/773912525/3bb32808be
world greatest étirement 3 x 6 repos 30s

Une jambe devant et attrapé l’autre 2 x 10s repos 30s

https://vimeo.com/773508743/773b800036
Jour 2:


Groin rocks + rotation thoracique 2 x 7 repos 30s

https://vimeo.com/775490395/968759671a
S PSquat
E profond
C I Aouverture
L L IdeM I T3Ex 20sDrepos 30s
hanche
EDITION

Ouverture de hanche multi directionnel 2 x 7 repos 30s

https://vimeo.com/775490714/6ee5d9a191
Extension de hanche et ouverture 2 x 4 repos 30s

https://vimeo.com/773515024/246af2a7e4
Jour 3:







https://vimeo.com/773508743/773b800036
Jour 4:
SP ECIAL LIMITED
EDITION


https://vimeo.com/775490395/968759671a





Semaine 2
Jour 1:



SPECIAL LIMITED
EDITION


https://vimeo.com/773508743/773b800036
Jour 2:
V contre le mur 3 x 1min repos 30s



https://vimeo.com/775490395/968759671a





SPECIAL LIMITED
EDITION
Jour 3:







https://vimeo.com/773508743/773b800036
jour 4:
V contre le mur 3 x 1min repos 30s



https://vimeo.com/775490395/968759671a

SPECIAL LIMITED
EDITION



Semaine 3
Jour 1:


Pose du pigeon 2 x 20s repos 30s

https://vimeo.com/773953421/b38b59ea63



Étirement quadriceps contre le mur 3 x 15s repos 30s

SPECIAL LIMITED
https://vimeo.com/773488302/d865c25252
EDITION
Jour 2:
Squat + rotation thoracique 2 x 6 repos 30s

https://vimeo.com/773918011/07c505966a


https://vimeo.com/775490395/968759671a

Chenille 2 x 5 repos 45s

https://vimeo.com/773523492/2dae178e36
Lézard 2 x 20s repos 30s

https://vimeo.com/773900758/7fefdf55bb


Jour 3:



SP hip E CtoIturn
circle A3Lx 8 repos
LIM 30s I T E D
EDITION



Jour 4:



https://vimeo.com/775490395/968759671a


Lézard 2 x 20s repos 30s



SPECIAL LIMITED
EDITION
Semaine 4
Jour 1:







Jour 2:



https://vimeo.com/775490395/968759671a
S PSquat
E profond
C I Aouverture
L L IdeM I T3Ex 25sDrepos 30s
hanche
EDITION
Lézard (overtime) 2 x 30s repos 30s



Jour 3:







SPECIAL LIMITED
EDITION
Jour 4:



https://vimeo.com/775490395/968759671a


Lézard (overtime) 2 x 30s repos 30s



SPECIAL LIMITED
EDITION

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ROGRAMME

Programme confidentiel- interdit à la revente

Rotation de hanches debout 2 x 4 repos 30s

90/90 au sol 2 x 6 repos 30s

Balancement adducteurs 2 x 6 repos 30s

Extensions de hanche en 90/90 au sol 2 x 4 repos 30s

Etirement psoas 2 x 20s repos 30s

“world greatest” étirement 2 x 4 repos 30s

Cossack squat assisté 2 x 6 repos 30s

Étirement fessiers assis 2 x 20s repos 30s

V contre le mur 2 x 20s repos 30s

Flexion de hanche au sol 2 x 5 repos 30s

Groin rocks 2 x 6 repos 30s

Squat profond ouverture de hanche 2 x 10s repos 30s

Programme confidentiel- interdit à la revente

Hamstring floss 2 x 8 repos 30s

Rotation de hanches debout 2 x 4 repos 30s

90/90 au sol 2 x 6 repos 30s

Balancement adducteurs 2 x 6 repos 30s

Extensions de hanche en 90/90 au sol 2 x 4 repos 30s

Etirement psoas 2 x 20s repos 30s

“world greatest” étirement 2 x 4 repos 30s

Cossack squat assisté 2 x 6 repos 30s

Étirement fessiers assis 2 x 20s repos 30s

V contre le mur 2 x 20s repos 30s

Programme confidentiel- interdit à la revente

Squat profond ouverture de hanche 2 x 10s repos 30s

pont bras jambe tendus 2 x 10s repos 30s

Hamstring floss 2 x 8 repos 30s

Rotation de hanches debout 2 x 5 repos 30s

90/90 au sol 2 x 8 repos 30s

Balancement adducteurs 2 x 8 repos 30s

Extensions de hanche en 90/90 au sol 2 x 5 repos 30s

Etirement psoas 2 x 25s repos 30s

“world greatest” étirement 2 x 5 repos 30s

Étirement fessiers assis 2 x 25s repos 30s

V contre le mur 2 x 30s repos 30s

Flexion de hanche au sol 2 x 6 repos 30s

Groin rocks 2 x 7 repos 30s

Squat profond ouverture de hanche 2 x 15s repos 30s

pont bras jambe tendus 2 x 15s repos 30s

Hamstring floss 2 x 10 repos 30s

Rotation de hanches debout 2 x 5 repos 30s

90/90 au sol 2 x 8 repos 30s

Balancement adducteurs 2 x 8 repos 30s

“world greatest” étirement 2 x 5 repos 30s

Cossack squat assisté 2 x 8 repos 30s

Étirement fessiers assis 2 x 25s repos 30s

V contre le mur 2 x 30s repos 30s

Flexion de hanche au sol 2 x 6 repos 30s

Groin rocks 2 x 7 repos 30s

Squat profond ouverture de hanche 2 x 15s repos 30s

pont bras jambe tendus 2 x 15s repos 30s

Hamstring floss 2 x 10 repos 30s

Rotation de hanches debout 3 x 5 repos 30s

90/90 au sol 2 x 10 repos 30s

Balancement adducteurs 3 x 8 repos 30s

Extensions de hanche en 90/90 au sol 2 x 6 repos 30s

Etirement psoas 3 x 25s repos 30s

“world greatest” étirement 2 x 6 repos 30s

Cossack squat assisté 3 x 8 repos 30s

Étirement fessiers assis 3 x 25s repos 30s

V contre le mur 2 x 45 s repos 30s