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Introduction to Upper Body Strength
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6 blocs
Upper Body Flexibility
25 minutes
Enhance your upper body flexibility.
Upper Body Endurance
40 minutes
Build endurance in your upper body.
Upper Body Power
35 minutes
Develop explosive power in your upper body.
Upper Body Recovery
20 minutes
Focus on recovery for your upper body.
Upper Body Nutrition
30 minutes
Understand nutrition for upper body training.
Upper Body Assessment
15 minutes
Assess your upper body capabilities.
Upper Body Techniques
45 minutes
Master advanced upper body techniques.
Upper Body Challenges
50 minutes
Take on upper body challenges.
Upper Body Review
30 minutes
Review all upper body training concepts.
Video version VOD
La vidéo complÚte, du début à la fin. Idéal pour diffuser en salle.
This module focuses on the fundamentals of upper body strength training, including techniques and exercises to enhance muscle growth and endurance.
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Upper Body Flexibility
25 minutes
3 blocs
This module emphasizes the importance of flexibility in upper body workouts, featuring stretches and mobility exercises to improve range of motion.
15 s
Introduction
Tour 1
30 s
Combo tirage serré + tirage large
15 s
Descentes levées
30 s
Mac Raise
15 s
Descentes levées
30 s
Pompe tape Ă©paule ALT
15 s
Repos
Tour 2
Répéter le tour  précédent
Upper Body Endurance
40 minutes
3 blocs
Participants will engage in endurance training specifically for the upper body, focusing on high-repetition exercises to build stamina.
15 s
Introduction
Tour 1
45 s
Développé couché 1/1/1/1
15 s
Repos
45 s
Développé couché 1/1
15 s
Repos
Tour 2
Répéter le tour  précédent
Upper Body Power
35 minutes
3 blocs
This module covers explosive movements and power training techniques for the upper body, aimed at improving overall athletic performance.
15 s
Introduction
Tour 1
45 s
Combo descente tirage large + serré 1/1
15 s
Repos
45 s
Combo tirage incliné arriÚre + ouverture 1/1
15 s
Repos
Tour 2
Répéter le tour  précédent
Upper Body Recovery
20 minutes
3 blocs
Learn effective recovery strategies for the upper body, including foam rolling and stretching techniques to prevent injury and promote healing.
15 s
Introduction
Tour 1
45 s
10x biceps curl + pulses biceps curl
15 s
Repos
45 s
10x extension triceps + pulses dips
15 s
Repos
Tour 2-3
Répéter le tour  précédent
Upper Body Nutrition
30 minutes
3 blocs
This module discusses the nutritional needs for optimal upper body training, including macronutrients and meal timing.
15 s
Introduction
Tour 1
20 s
Tirages menton
10 s
Repos
20 s
Elévations latérales
10 s
Repos
20 s
Press strict
10 s
Repos
20 s
Elévations latérales
10 s
Repos
Tour 2
Répéter le tour  précédent
Upper Body Assessment
15 minutes
3 blocs
Participants will learn how to assess their upper body strength and flexibility, using various tests and benchmarks.
15 s
Introduction
Tour 1
1'30s
10x Tirage supination
Epaulé jeté (augmenter les répétitions)
10x Pompes
30 s
Repos
Tour 2-5
Répéter le tour 01 en repartant du nombre d'épaulé jeté du tour précédent.
Upper Body Techniques
45 minutes
3 blocs
This module provides advanced techniques for upper body training, focusing on form and execution to maximize results.
15 s
Introduction
Tour 1
2m
Combo 10x crunch + 10x levé de bassin + 10x cross crawl
Upper Body Challenges
50 minutes
3 blocs
Engage in various challenges designed to test and improve upper body strength and endurance.
15 s
Introduction
Tour 1
30 s
Hover rotation D
15 s
Repos
30 s
Hover rotation G
15 s
Repos
Tour 2
Répéter le tour précedent
Upper Body Flexibility
25 minutes
3 blocs
This module emphasizes the importance of flexibility in upper body workouts, featuring stretches and mobility exercises to improve range of motion.
15 s
Introduction
Tour 1
30 s
Combo descente levée + tirage haut
15 s
Repos
30 s
Pompes tap Ă©paule (genoux au sol)
15 s
Repos
30 s
Tirage supination
15 s
Repos
Tour 2
Répéter le tour 01
Upper Body Endurance
40 minutes
3 blocs
Participants will engage in endurance training specifically for the upper body, focusing on high-repetition exercises to build stamina.
15 s
Introduction
Tour 1
45 s
Pompes larges contrÎlées (mains sur le step)
15 s
Repos
45 s
Développé couché (double moitié inferieur)
15 s
Repos
Tour 2
Répéter le tour 01
Upper Body Power
35 minutes
3 blocs
This module covers explosive movements and power training techniques for the upper body, aimed at improving overall athletic performance.
15 s
Introduction
Tour 1
45 s
Tirage haut dâarrachĂ©
15 s
Repos
45 s
Tirage supination
15 s
Repos
Tour 2
Répéter le tour 01
Upper Body Recovery
20 minutes
3 blocs
Learn effective recovery strategies for the upper body, including foam rolling and stretching techniques to prevent injury and promote healing.
15 s
Introduction
Tour 1
45 s
Biceps curl 3x haut, 3x bas, 3x complet
15 s
Repos
45 s
Dips 3x haut, 3x bas, 3x complet
15 s
Repos
Tour 2-3
Répéter le tour 01
Upper Body Nutrition
30 minutes
3 blocs
This module discusses the nutritional needs for optimal upper body training, including macronutrients and meal timing.
15 s
Introduction
Tour 1
20 s
Elévations latérales
10 s
Repos
20 s
Elévations rotations
10 s
Repos
20 s
ĂcartĂ© hight debout
10 s
Repos
20 s
Combo des 3 exercices
10 s
Repos
Tour 2
Répéter le tour 01
Upper Body Assessment
15 minutes
3 blocs
Participants will learn how to assess their upper body strength and flexibility, using various tests and benchmarks.
15 s
Introduction
Tour 1
1'30s
3x Tirage dos
3x Push press
30 s Rise push up
30 s
Repos
Tour 2-5
Répéter le Tour 01 plusieurs fois, en ajoutant systématiquement 3 répétitions par exercice à chaque tour.
Objectif : atteindre les 15 répétitions sur le tour 05.
Objectif : atteindre les 15 répétitions sur le tour 05.
Upper Body Techniques
45 minutes
3 blocs
This module provides advanced techniques for upper body training, focusing on form and execution to maximize results.
15 s
Introduction
Tour 1
2m
Combo 3x crunch latéraux D + 3x crunch + 3x crunch latéraux G
Upper Body Challenges
50 minutes
3 blocs
Engage in various challenges designed to test and improve upper body strength and endurance.
15 s
Introduction
Tour 1
30 s
Combo en planche 2x tap Ă©paules + jack
15 s
Repos
30 s
Combo en planche 2x tap Ă©paules + 2x jack
15 s
Repos
30 s
Combo en planche 2x tap Ă©paules + 3x jack
15 s
Repos
30 s
Combo en planche 2x tap Ă©paules + 4x jack
Upper Body Flexibility
25 minutes
3 blocs
This module emphasizes the importance of flexibility in upper body workouts, featuring stretches and mobility exercises to improve range of motion.
15 s
Introduction
Tour 1
45 s
Combo descente levée + tirage haut + épaulé jeté
15 s
Repos
45 s
Combo pompe tape Ă©paule ALT + 6x grimpeur
15 s
Repos
Tour 2-3
Répéter le tour 01
Upper Body Endurance
40 minutes
3 blocs
Participants will engage in endurance training specifically for the upper body, focusing on high-repetition exercises to build stamina.
15 s
Introduction
Tour 1
60 s
Développé couché tempo lent
15 s
Repos
60 s
Combo pompe mains larges sur le step + 2x genoux
15 s
Repos
Tour 2
Répéter le tour 01
Upper Body Power
35 minutes
3 blocs
This module covers explosive movements and power training techniques for the upper body, aimed at improving overall athletic performance.
15 s
Introduction
Tour 1
20 s
Tirage haut dâarrachĂ©
10 s
Repos (blocage bras tendus)
Répéter 3x la série 1
Tour 2
20 s
Dips
10 s
Repos (blocage bras tendus)
Répéter 3x la série 1
Upper Body Recovery
20 minutes
3 blocs
Learn effective recovery strategies for the upper body, including foam rolling and stretching techniques to prevent injury and promote healing.
15 s
Introduction
Tour 1
60 s
8x tirage buste penché
30 s
Repos
60 s
8x l'oiseau
30 s
Repos
Tour 2
Répéter le tour 01
Upper Body Nutrition
30 minutes
3 blocs
This module discusses the nutritional needs for optimal upper body training, including macronutrients and meal timing.
15 s
Introduction
Tour 1
20 s
Biceps blocage haut
10 s
Repos
Répéter 3x la série 1
Tour 2
20 s
Biceps curl unilatérale blocage haut
10 s
Repos
Répéter 3x la série 1
Upper Body Assessment
15 minutes
3 blocs
Participants will learn how to assess their upper body strength and flexibility, using various tests and benchmarks.
15 s
Introduction
Tour 1
1'30s
1
10x Grimpeur (Ă faire qu'une fois)
2
Combo descente levée + tirage haut + épaulé jeté (augmenter les répétitions)
30 s
Repos
Tour 2-4
Répéter le tour 01 en augmentant de 10 répétitions à chaque tour le grimpeur. Objectif : maintenir son score sur chaque tour malgré la fatigue accumulée et le nombre de répétition qui augmente sur le grimpeur.
Upper Body Techniques
45 minutes
3 blocs
This module provides advanced techniques for upper body training, focusing on form and execution to maximize results.
15 s
Introduction
Tour 1
30 s
C-crunch blocage haut
15 s
Repos
30 s
Hollow rock
15 s
Repos
Tour 2-3
Répéter le tour 01
Upper Body Flexibility
25 minutes
3 blocs
This module emphasizes the importance of flexibility in upper body workouts, featuring stretches and mobility exercises to improve range of motion.
15 s
Introduction
Tour 1
45 s
Combo squat + planche marché + pompe
15 s
Repos
45 s
Combo descente tirage + biceps curl + élévation frontale
15 s
Repos
Tour 2-3
Répéter le tour 01
Upper Body Endurance
40 minutes
3 blocs
Participants will engage in endurance training specifically for the upper body, focusing on high-repetition exercises to build stamina.
15 s
Introduction
Tour 1
60 s
Développé couché 3/1
15 s
Repos
60 s
3x développé couché + blocage
15 s
Repos
Tour 2
Répéter le tour 01
Upper Body Power
35 minutes
3 blocs
This module covers explosive movements and power training techniques for the upper body, aimed at improving overall athletic performance.
15 s
Introduction
Tour 1
20 s
Kick back D (debout)
10 s
Repos (blocage bras tendus)
20 s
Press D (debout)
10 s
Repos (blocage bras tendus)
Répéter la série à G
Tour 2
Répéter le tour 01
Upper Body Recovery
20 minutes
3 blocs
Learn effective recovery strategies for the upper body, including foam rolling and stretching techniques to prevent injury and promote healing.
15 s
Introduction
Tour 1
60 s
Tirage supination 1/1/2
30 s
Repos
60 s
Descente levée 1/1/2
30 s
Repos
Tour 2
Répéter le tour 01
Upper Body Nutrition
30 minutes
3 blocs
This module discusses the nutritional needs for optimal upper body training, including macronutrients and meal timing.
15 s
Introduction
Tour 1
20 s
Biceps curl
10 s
Repos
20 s
Biceps curl alterné
10 s
Repos
20 s
L'oiseau en supination
10 s
Repos
20 s
L'oiseau en supination
10 s
Repos
Tour 2
Répéter le tour 01
Upper Body Assessment
15 minutes
3 blocs
Participants will learn how to assess their upper body strength and flexibility, using various tests and benchmarks.
15 s
Introduction
Tour 1
1'30s
1
6x Tirage dos
2
6x Epaulé jeté
3
6x Push press
Deadstand push up (augmenter les répétitions)
30 s
Repos
Tour 2-4
Répéter le tour 01 en repartant du dernier mouvement effectué sur le tour précÚdent. Objectif : montée le plus haut possible dans l'échelle des Deadstand push up.
Upper Body Techniques
45 minutes
3 blocs
This module provides advanced techniques for upper body training, focusing on form and execution to maximize results.
15 s
Introduction
Tour 1
30 s
Planche rotative
15 s
Repos
30 s
Planche marché
15 s
Repos
Tour 2-3
Répéter le tour 01
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