{"id":2524,"date":"2019-11-30T00:19:01","date_gmt":"2019-11-29T22:19:01","guid":{"rendered":"https:\/\/www.vmcoaching.be\/?p=2524"},"modified":"2019-11-29T23:25:08","modified_gmt":"2019-11-29T22:25:08","slug":"preparation-physique-pour-le-surf","status":"publish","type":"post","link":"https:\/\/www.vmcoaching.be\/index.php\/2019\/11\/30\/preparation-physique-pour-le-surf\/","title":{"rendered":"Preparation physique pour le surf"},"content":{"rendered":"\n<p>Voici une petite PPG pour le surf r\u00e9alis\u00e9 pour une amie surfeuse.<\/p>\n\n\n\n<p>Warm-up upper body (Poss 1)<br> Position push up, rotation mains 360 + push up 20x.<br> Plank hold 1min<br> 1) Avants bras, 2) bras tendus, 3) cot\u00e9 droit, 4) bras tendus, 5) cot\u00e9 gauche, 6) bras <br> tendus, 7) cot\u00e9 droits rota, 8) bras tendus, 9) cot\u00e9 gauche rota, 10) bras tendus.<\/p>\n\n\n\n<p>Warm-up upper body (Poss 2)<br> Position push up, rotation mains 360 + push up 20x.<br> TRX row 4x 12 rep (1 minute recup).<br> Bosu push-up 4x 12 rep (1 minute r\u00e9cup)<\/p>\n\n\n\n<p>Core (Poss 1)<br> Single under 3x20 rep (1min recup).<br> Push-up 3x 20 rep (1min recup).<br> Pull-up 5x Max (1 min recup).<br> Burpees 4x 20 rep (1 min recup).<br> Squat 4x 20 rep (1min recup).<br> Lunges 4x20 rep (1min recup).<\/p>\n\n\n\n<p>Core (Poss 2)<br> Single under 3x 20 rep (1min recup).<br> Toes to bar 3x 20 rep (1min recup).<br> Burpees 4x 20 rep (1min recup).<br> TRX knee to elbow 4x 20 rep (1min recup).<br> Sauqt jump 4x 20 rep (1min recup).<br> Plyo lunges 4x 20 rep (1min recup).<\/p>\n\n\n\n<p>Finisher (Poss 1) <br> Tabata Push up.<\/p>\n\n\n\n<p>Finisher (Poss 2)<br> Tabata left\/right with 4kg.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Amusez-vous bien <\/p>\n\n\n\n<p>Val.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Voici une petite PPG pour le surf r\u00e9alis\u00e9 pour une amie surfeuse. Warm-up upper body (Poss 1) Position push up, rotation mains 360 + push up 20x. Plank hold 1min<\/p>\n","protected":false},"author":1,"featured_media":2526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/posts\/2524"}],"collection":[{"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/comments?post=2524"}],"version-history":[{"count":2,"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/posts\/2524\/revisions"}],"predecessor-version":[{"id":2527,"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/posts\/2524\/revisions\/2527"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/media\/2526"}],"wp:attachment":[{"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/media?parent=2524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/categories?post=2524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vmcoaching.be\/index.php\/wp-json\/wp\/v2\/tags?post=2524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}