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[]
[]
[]
[null,null,null,null,null,null,"Tonnage",null,{"$f":"V21","v":21600},"Kg"]

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[null,null,null,null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,null,null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10",null,null,null,"S5",null,"S10"]
[]
[null,"NOTE CYCLE"]
[null,null,null,null,null,null,null,3,"Appréciations"]

{"sheet":"CODE DE LA SALLE","index":8,"n_rows":25,"n_cols":8,"rows_kept":25,"cut":false,"hidden":false,"merged":[]}
[]
[null,"CE QU'IL NE FAUT PAS FAIRE",null,null,null,null,null,"POINTS PERDUS"]
[null,"UTILISATION DE LA SALLE"]
[null,"S'asseoir sur les machines sans les utiliser",null,null,null,null,null,-1]
[null,"Laisser trainer le matériel utilisé",null,null,null,null,null,-1]
[null,"Dégrader le matériel",null,null,null,null,null,-4]
[null,"Sortir de la salle sans autorisation",null,null,null,null,null,-1]
[]
[null,"ENGAGEMENT"]
[]
[null,"Bacler son échauffement",null,null,null,null,null,-2]
[null,"Farniente",null,null,null,null,null,-1]
[]
[null,"REALISATION"]
[null,"Mettre une charge trop élevée sans autorisation du prof",null,null,null,null,null,-1]
[null,"Mettre son dos en danger",null,null,null,null,null,-4]
[null,"Dégrader régulièrement son mouvement malgré les consignes",null,null,null,null,null,-2]
[]
[]
[null,"ATTITUDES"]
[null,"Déconcentrer un camarade en train de réaliser un exercice",null,null,null,null,null,-2]
[null,"Etre inattentif en tant que pareur sur un atelier difficile",null,null,null,null,null,-2]
[null,"Gêner volontairement la réalisation d'un camarade",null,null,null,null,null,-4]
[]
[null,"Vulgarités",null,null,null,null,null,-1]

{"sheet":"SECURITE","index":9,"n_rows":36,"n_cols":3,"rows_kept":36,"cut":false,"hidden":false,"merged":[[31,2,31,11],[35,2,35,11]]}
[]
[null,"SECURITE EN MUSCULATION"]
[]
[null,"JE ME PRESERVE EN PRESERVANT LE MATERIEL"]
[null,null,"Je vérifie le matériel avant de l'utiliser (stop disque, qualité du cable,…)"]
[null,null,"Je range le matériel après utilisation"]
[null,null,"Je décharge la barre en alternant les extrémités ou à 2 en même temps"]
[null,null,"Je pose les disques au sol délicatement"]
[]
[null,"JE PRESERVE MON INTEGRITE PHYSIQUE"]
[null,null,"Je choisis des charges adaptées : TROP LOURD = DANGER"]
[null,null,"Je m'entraine vétu pour éviter de glisser sur les machines"]
[null,null,"Je m'échauffe correctement"]
[null,null,"Je demande au professeur si j'ai un doute sur un exercice"]
[null,null,"Je travaille de manière équilibrée"]
[]
[null,"JE PRESERVE MON DOS"]
[null,null,"Quand je porte des charges je plie les genoux"]
[]
[null,null,"Je ne cambre pas le dos quand je suis aux machines (monter les jambes poiur coller le dos)"]
[]
[null,"JE PRESERVE MES ARTICULATIONS"]
[null,null,"J'arrête le mouvement avant le blocage articulaire"]
[]
[null,"JE PRESERVE L'INTEGRITE DE MES CAMARADES"]
[null,null,"Je reste proche de mon partenaire et me tiens prêt à intervenir si nécessaire"]
[]
[null,null,"Je le corrige pour améliorer la réalisaton de son mouvement"]
[]
[null,"LES GRANDS PRINCIPES "]
[null,null,"Placement : respecter strictement le placement indiqué pour chaque atelier"]
[null,null,"Respiration : placer l'expiration = souffler en fin d’effort dans la plupart des exercices (pas de blocage respiratoire) SAUF dans certains exercices de certains tirages lors de l’ouverture de la cage thoracique lors.ou en continu dans les exercices d’abdominaux,"]
[null,null,"Amplitude : bien finir le mouvement , du début à la fin , sans toutefois aller en « butée » articulaire (surtout lors des extensions)."]
[null,null,"Vitesse : contrôler la vitesse d’exécution : pas trop vite, pas de « temps de ressort », et adapter la vitesse au mobile choisi."]
[null,null,"Charge :  doit être progressive et bien adaptée aux particularités individuelles. "]
[null,null,"Récupération : On se muscle en dormant ! 8 heures par nuit (et sieste) C’est pendant le sommeil profond que le corps sécrète le plus l’hormone de croissance. Cette hormone est indispensable à la réparation et au développement des muscles."]

{"sheet":"AFC-CYCLE","index":10,"n_rows":15,"n_cols":14,"rows_kept":15,"cut":false,"hidden":false,"merged":[[4,9,4,11],[4,12,4,13],[0,4,0,13],[1,4,1,13],[2,1,2,2],[3,4,3,5],[3,12,3,13],[4,4,4,5],[10,12,10,13],[5,9,5,11],[5,12,5,13],[6,9,6,10],[6,12,6,13],[7,9,7,11],[7,12,7,13],[8,8,8,11],[8,12,8,13],[9,7,9,8],[9,9,9,11],[9,12,9,13],[14,9,14,11],[14,12,14,13],[11,8,11,11],[11,12,11,13],[12,9,12,11],[12,12,12,13],[13,9,13,11],[13,12,13,13]]}
[null,null,null,null,"PROJET DE CYCLE"]
[null,null,"CYCLE DE DECOUVERTE",null,"Prévoir, réaliser et réguler des séquences de musculation en toute sécurité (pour soi et pour les autres) grâce à la connaissances de différents paramètres (méthodes, SRIR, ..), à la maitrise des critères de réalisation de chaque exercice et à l'analyse des effets de la pratique sur soi. "]
[null,"ATTENDUS",null,null,"S1","S2","S3","S4","S5","S6","S7","S8","CCF","RATTRAPAGE"]
[null,"A1","Construire une séance cohérente au regard du thème d'entrainement personnalisé gérant les paramètres SRIR",null,"La séance et les paramètres sont gérés par le prof. Seules les réps sont modulables entre 15 et 25.",null,"L'élève choisit les ateliers parmis ceux présentés lors des séances précédentes pour construire ses mini CT-AA","L'élève choisit ses Biset en réalisant pour chaque GM un exo déjà vu et un exo petit mat ou pdc","Choisir des exercices préférentiels pour connaître son max.Augmentation progressive de la charge grâce aux Infos / tableau de conversion.","Echanges avec le professeur pour préciser son projet et mieux comprendre les différents paramètres adaptés à mon objectif","Echanges avec le professeur pour préciser son projet et mieux comprendre les différents paramètres adaptés à mon objectif","Construction complètement autonome avec valdiation du prof","La tablette est surpprimée au profit d'une feuille blanche (ou d'un tableau simple)"]
[null,"A2","S'échauffer en autonomie",null,"L'échauffement est réalisé par le prof : séquences de corde à sauter, articulations, CrossT du prof",null,"Echauffement géré par un élève du groupe avec adaptation possibles des exos du CrossT","Echauffement géré par un élève du groupe avec adaptation possibles des exos du CrossT","Echauffement autonome par binôme si envie","Echauffement adapté au thème d'entrainement",null,null,"Les signes d'un échuaffement efficace sont ils visibles : transpiration ,essoufflement, rougeurs,…?"]
[null,"A3","Agir en sécurité",null,"Les code de la salle est présenté aux élèves ainsi que les consignes de sécurité essentielles. Charges légères","Les élèves rappellent en début d'heure les consignes essentielles. Charges légères","Les élèves autorisés peuvent commencer à moduler un peu les charges ","Réaliser 2 séries d'échauffement sans charge sur les ateliers. ","Réaliser 2 séries d'échauffement sans charge sur les ateliers. ","Possibilité de récupérer des points sur son permis (ou d'en perdre davantage)",null,null,"La sécurité active et passive est elle assurée ?"]
[null,"A4","Maitriser les exercices réalisés (postures, mouvements, respiration, vitesse d'exécution, …)",null,"Les démonstrations sont réalisées par un élève en suivant les consignes du prof tous ensemble. Une fiche sur chaque atelier / tablette","Les élèves doivent prendre connaissance de la fiche atelier avant de réaliser l'exercice. Demander au prof en cas de doute","Les exerices choisis font l'objet d'un questionnement avant de les réaliser","Les élèves doivent consulter les fiches du 2nd exo choisi et/ou interroger l'enseignant sur la bonne réalisation","La réalisation des exercices doit être maitrisée pour pouvoir augmenter les charges (permis muscu) / avis du prof","Les exercices choisis sont maitrisés. Un exercice nouveau / séance est proposé (comprend les cirtères /fiches)",null,null,"L'élève est il capable de réaliser un nouvel exercice en ocnsultant la fiche atelier ou en demandant l'aide de l'enseignant ?"]
[null,"A5","Corriger et aider un partenaire",null,"Les coach doivent corriger la posture du dos essentiellement","ainsi que la posture","et la réalisation précise","on insiste sur la respiration pour avoir plus de force : charge un peu plus lourde. Parade active","La parade doit être active","Le camarade doit corrigé systématiquement son camarade si celui-ci ne réalise pas correctement un exercice. La parade doit être activte",null,null,"L'élève connaît il oralement les critères de réalisation et sait-il les observer chez un camarade ?"]
[null,"A6","Récupérer de sa séance : étirements, relaxation",null,"Les étirements et la relaxation sont gérés par le prof","Les étirements et la relaxation sont gérés par le prof mais aidés des élèves","Les étirements sont gérés par les élèves. La relaxation prise en charge par le prof","Fin de séance gérée en autonomie","Fin de séance gérée en autonomie",null,null,null,"Les étirements sont ils réalisés efficacement. La relxation a t'elle un effet positif sur le retour au calme ?"]
[null,"A7","Réaliser un bilan de sa séance (ressentis, liens, …)",null,"Le bilan est global sur la séance en utilisant les mots inscrits dans la tablette","Le bilan est est réalisé par paire d'exercices en utilisant les mots inscrits dans la tablette","Le bilan est réalisé par trio d'exos. Avec précisions sur les charges choisies","Bilan complet et précisé par paire d'exos. Perspectives séances prochaines",null,"Bilan et régulation tout au long de la séance et en fin de séance. Perspectives plus précises (SRIR)",null,null,"Le bilan est il explicite ? Analyse t'il les ressentis pour réguler ?"]
[null,null,"THEME D'ENTRAINEMENT",null,"TONIFICATION","TONIFICATION","TONIFICATION","VOLUME","PUISSANCE","PREMIER PAS VERS LE PROJET","AFFINEMENT DU PROJET","DETERMINATION DU PROJET","Les différences entre les différents thèmes d'entrainement sont elles perçues et comprises ? "]
[null,null,null,null,"Par 2 : 1 élève n°1- 1 élève n°2","Par 2 : 1 élève n°1- 1 élève n°2","Par 2 : 1 élève n°1- 1 élève n°2","Par 2 : 1 élève n°1- 1 élève n°2","Par 2",null,null,null,"Le binôme est il soudé ?"]
[null,null,"Méthodes proposées",null,"Circuit training","Agoniste-Antagoniste","Mini Circuit training Agoniste-Antagoniste","Biset","Pyramidal","D'autres méthodes sont envisagées si nécessaire",null,null,"Les méthodes sont elles maitrisées ?"]
[null,null,"Type de travail",null,"8 exercices - 30\" travail n°1 - 10\" rotation-30\" travail n°2-2 séries 15 à 25 réps/exercice","8 exercices - 20 réps Agoniste enchainé avec 20 réps antagoniste- 1' récup'. Alterner avec son binôme","Construire 3 mini CT-AA. 4 séries : Enchainer 20 réps A-20 réps Anta-20 réps exo abdos- 30\" de pause. Alterner avec son binôme","3 à 4 groupes musculaires. Enchainer 2 exercices sans pause - 2x20 réps - 4 séries - 1'30 réps","2 à 3 exercices. Réaliser une pyramide montante de 6 séries. 2 séries de chauffe (20 réps légères) + 4 séries avec augmentation progressive de la charge et baisse du nb de réps : 15 - 12- 8 - 5","40 ' de travail efficace",null,null,"L'engagement est il suffisant ? "]
[null,null,"Charge des machines",null,"Légère","Moyenne","Moyenne","Moyenne +","Lourde","Adaptée au projet",null,null,"Les charges sont elles adaptées ? "]

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[null,"1META","Séance",null,1,null,"Programme Prof",null,null,null,null,null,null,"Méthode d'entrainement"]
[null,"Abdel Nour",null,28,"Décembre",null,"S1-CT-TONIF COMPLET",null,null,null,{"$f":"VLOOKUP($G$2,DEBUTMU!$Z$6:$AC$37,2,FALSE)","v":"SERIE-CHARGE-S1-CT-TONIF COMPLET"},{"$f":"VLOOKUP($G$2,DEBUTMU!$Z$6:$AC$37,3,FALSE)","v":"REPS-POURCENT-S1-CT-TONIF COMPLET"},{"$f":"VLOOKUP($G$2,DEBUTMU!$Z$6:$AC$37,4,FALSE)","v":"RECUP-METH-S1-CT-TONIF COMPLET"},{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($M$2,DEBUTMU!$AE$1:$DV$37,5,FALSE),HLOOKUP($M$2,DEBUTMU!$EB$1:$GP$37,5,FALSE))","v":"CIRCUIT TRAINING"}]
[]
[null,null,null,"Objectif séance",null,null,"Séries",null,"Réps",null,null,null,"Conseils d'entrainement"]
[null,null,null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($G$2,DEBUTMU!$AE$1:$DV$37,4,FALSE),HLOOKUP($G$2,DEBUTMU!$EB$1:$GP$37,4,FALSE))","v":"Circuit training Salle Haltéro"},null,null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($K$2,DEBUTMU!$AE$1:$DV$37,4,FALSE),HLOOKUP($K$2,DEBUTMU!$EB$1:$GP$37,4,FALSE))","v":4},"x",{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($L$2,DEBUTMU!$AE$1:$DV$37,4,FALSE),HLOOKUP($L$2,DEBUTMU!$EB$1:$GP$37,4,FALSE))","v":20},null,null,null,{"$f":"VLOOKUP(G2,DEBUTMU!Z6:AD37,5,FALSE)","v":"Pour progresser il faut s'appliquer sur les exercices sinon on risque de se blesser."},null,null,"Durée estimée de la séance",null,null,null,null,"MUSCLES","TONNAGE/MUSCLE","EXO 1","EXO 2","EXO 3","EXO 4","EXO 5","EXO 6","EXO 7","EXO 8","EXO 9","EXO 10","EXO 11","EXO 12","EXO 13","EXO 14","EXO 15","EXO 16"]
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[]
[]
[null,null,null,null,null,null,"Tonnage",null,{"$f":"V21","v":8800},"Kg"]

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[null,null,null,null,null,null,null,null,null,null,"Récup'/séries",null,null,null,null,null,null,null,null,null,{"$f":"DEBUTMU!X6","v":"PECTORAUX"},{"$f":"SUM(W6:AL6)","v":3200},{"$f":"IFERROR(VLOOKUP(U6,$D$11:$I$11,4,FALSE)*VLOOKUP(U6,$D$11:$I$11,6,FALSE)*VLOOKUP(U6,$F$12:$I$12,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$16:$I$16,4,FALSE)*VLOOKUP(U6,$D$16:$I$16,6,FALSE)*VLOOKUP(U6,$F$17:$I$17,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$21:$I$21,4,FALSE)*VLOOKUP(U6,$D$21:$I$21,6,FALSE)*VLOOKUP(U6,F22:I22,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$26:$I$26,4,FALSE)*VLOOKUP(U6,$D$26:$I$26,6,FALSE)*VLOOKUP(U6,$F$27:$I$27,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$31:$I$31,4,FALSE)*VLOOKUP(U6,$D$31:$I$31,6,FALSE)*VLOOKUP(U6,$F$32:$I$32,4,FALSE),0)","v":1600},{"$f":"IFERROR(VLOOKUP(U6,$D$36:$I$36,4,FALSE)*VLOOKUP(U6,$D$36:$I$36,6,FALSE)*VLOOKUP(U6,$F$37:$I$37,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$41:$I$41,4,FALSE)*VLOOKUP(U6,$D$41:$I$41,6,FALSE)*VLOOKUP(U6,$F$42:$I$42,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$46:$I$46,4,FALSE)*VLOOKUP(U6,$D$46:$I$46,6,FALSE)*VLOOKUP(U6,$F$47:$I$47,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$51:$I$51,4,FALSE)*VLOOKUP(U6,$D$51:$I$51,6,FALSE)*VLOOKUP(U6,$F$52:$I$52,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$56:$I$56,4,FALSE)*VLOOKUP(U6,$D$56:$I$56,6,FALSE)*VLOOKUP(U6,$F$57:$I$57,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$61:$I$61,4,FALSE)*VLOOKUP(U6,$D$61:$I$61,6,FALSE)*VLOOKUP(U6,$F$62:$I$62,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$66:$I$66,4,FALSE)*VLOOKUP(U6,$D$66:$I$66,6,FALSE)*VLOOKUP(U6,$F$67:$I$67,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$71:$I$71,4,FALSE)*VLOOKUP(U6,$D$71:$I$71,6,FALSE)*VLOOKUP(U6,$F$72:$I$72,4,FALSE),0)","v":1600},{"$f":"IFERROR(VLOOKUP(U6,$D$76:$I$76,4,FALSE)*VLOOKUP(U6,$D$76:$I$76,6,FALSE)*VLOOKUP(U6,$F$77:$I$77,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$81:$I$81,4,FALSE)*VLOOKUP(U6,$D$81:$I$81,6,FALSE)*VLOOKUP(U6,$F$82:$I$82,4,FALSE),0)","v":0},{"$f":"IFERROR(VLOOKUP(U6,$D$86:$I$86,4,FALSE)*VLOOKUP(U6,$D$86:$I$86,6,FALSE)*VLOOKUP(U6,$F$87:$I$87,4,FALSE),0)","v":0}]
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[null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($M$2,DEBUTMU!$AE$1:$DV$37,7,FALSE),HLOOKUP($M$2,DEBUTMU!$ET$1:$HH$37,7,FALSE))","v":"BISET"},null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"DEBUTMU!X9","v":"TRAPEZES"},0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0]
[null,null,null,null,null,null,null,null,null,null,"Récup'",null,{"$f":"VLOOKUP(D12,EX!$B$6:$L$528,8,FALSE)","v":0},null,null,null,null,null,null,null,{"$f":"DEBUTMU!X10","v":"DORSAUX"},6400,0,0,0,0,0,0,1600,1600,0,0,0,0,0,0,1600,1600]
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[null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($M$2,DEBUTMU!$AE$1:$DV$37,9,FALSE),HLOOKUP($M$2,DEBUTMU!$ET$1:$HH$37,9,FALSE))","v":"BISET"},null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"DEBUTMU!X14","v":"TRICEPS"},0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0]
[null,null,null,null,null,null,null,null,null,null,"Récup'",null,{"$f":"VLOOKUP(D17,EX!$B$6:$L$528,8,FALSE)","v":"Relevez le buste le plus haut possible en direction des genoux en contractant les abdos et en gardant les lombaires plaquées. Déescendre doucement sans toucher le sol"},null,null,null,null,null,null,null,{"$f":"DEBUTMU!X15","v":"QUADRICEPS"},0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0]
[2,null,null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($G$2,DEBUTMU!$AE$1:$DV$37,8,FALSE),HLOOKUP($G$2,DEBUTMU!$ET$1:$HH$37,8,FALSE))","v":"GRAND DROIT"},null,{"$f":"D17","v":"Crunch sol"},{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($K$2,DEBUTMU!$AE$1:$DV$37,8,FALSE),HLOOKUP($K$2,DEBUTMU!$ET$1:$HH$37,8,FALSE))","v":4},"x",{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($L$2,DEBUTMU!$AE$1:$DV$37,8,FALSE),HLOOKUP($L$2,DEBUTMU!$ET$1:$HH$37,8,FALSE))","v":20},"-",{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($M$2,DEBUTMU!$AE$1:$DV$37,8,FALSE),HLOOKUP($M$2,DEBUTMU!$ET$1:$HH$37,8,FALSE))","v":90},"\"",null,null,null,null,null,null,null,null,{"$f":"DEBUTMU!X16","v":"ISCHIOS"},0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0]
[null,null,null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($G$2,DEBUTMU!$AE$1:$DV$37,9,FALSE),HLOOKUP($G$2,DEBUTMU!$ET$1:$HH$37,9,FALSE))","v":"Crunch sol"},null,{"$f":"D16","v":"GRAND DROIT"},"Charge idéale",null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($L$2,DEBUTMU!$AE$1:$DV$37,9,FALSE),HLOOKUP($L$2,DEBUTMU!$ET$1:$HH$37,9,FALSE))","v":0},"Kg",{"$f":"100*I17/(VLOOKUP(I16,DEBUTMU!$O$39:$P$68,2,FALSE))","v":0},{"$f":"TIME(,,(G16*I16*2)+(K16*(G16-1)))","v":"00:07:10"},null,null,null,null,null,null,null,null,{"$f":"DEBUTMU!X17","v":"MOLLETS"},0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"DEBUTMU!X18","v":"AVANT-BRAS"},0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0]
[null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($M$2,DEBUTMU!$AE$1:$DV$37,11,FALSE),HLOOKUP($M$2,DEBUTMU!$ET$1:$HH$37,11,FALSE))","v":"BISET"},null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"DEBUTMU!X19","v":"FESSIERS"},0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0]
[null,null,null,null,null,null,null,null,null,null,"Récup'",null,{"$f":"VLOOKUP(D22,EX!$B$6:$L$528,8,FALSE)","v":0},null,null,null,null,null,null,null,null,null,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0]
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[]
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[]
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[]
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[]
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[]
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[]
[null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($M$2,DEBUTMU!$AE$1:$DV$37,25,FALSE),HLOOKUP($M$2,DEBUTMU!$ET$1:$HH$37,25,FALSE))","v":"BISET"}]
[null,null,null,null,null,null,null,null,null,null,"Récup'",null,{"$f":"VLOOKUP(D57,EX!$B$6:$L$528,8,FALSE)","v":"Relevez le buste le plus haut possible en direction des genoux en contractant les abdos et en gardant les lombaires plaquées. Déescendre doucement sans toucher le sol"}]
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[]
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[]
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[null,null,null,null,null,null,null,null,null,null,"Récup'",null,{"$f":"VLOOKUP(D67,EX!$B$6:$L$528,8,FALSE)","v":0}]
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[]
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[null,{"$f":"IF($G$1=DEBUTMU!$Y$21,HLOOKUP($M$2,DEBUTMU!$AE$1:$DV$37,37,FALSE),HLOOKUP($M$2,DEBUTMU!$GD$1:$IR$37,37,FALSE))","v":"CIRCUIT TRAINING"}]
[null,null,null,null,null,null,null,null,null,null,"Récup'",null,{"$f":"VLOOKUP(D87,EX!$B$6:$L$528,8,FALSE)","v":{"$error":"#N/A"}}]
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[]
[]
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[]
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[null,null,null,null,null,null,null,null,null,{"$f":"VLOOKUP(H5,EX!$B$6:$N$362,8,FALSE)","v":"Tirez lentement la barre vers le bas, \njusqu'au contact de la nuque, \npuis revenez à la position de départ progressivement en contrôlant le retour.\n"},null,null,null,null,null,null,null,null,null,null,"PECTORAUX"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"OBLIQUES"]
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[null,null,null,{"$f":"VLOOKUP(H5,EX!$B$6:$N$362,5,FALSE)","v":"GENOUX SOUS LES RONDINS"},null,null,null,null,null,null,null,"Etirement",null,null,null,null,null,null,null,null,"BICEPS"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"TRICEPS"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"ISCHIOS"]
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[null,null,null,null,null,null,null,null,"Etirement",null,null,null,null,null,null,null,null,null,null,null,"AVANT-BRAS"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"FESSIERS"]
[]
[]
[null,null,null,"RESPIRATION"]
[null,null,null,{"$f":"VLOOKUP(H5,EX!$B$6:$N$362,9,FALSE)","v":"Expirez (vider les poumons) lorsque vous descendez la barre \net inspirez (gonfler les poumons) lorsque vous revenez à la position de départ.\n"}]
[]
[]
[]
[null,null,null,null,null,null,null,null,null,null,null,"M. DA COSTA       "]

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[]
[]
[]
[]
[]
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[null,null,null,null,null,null,"AVANT-BRAS",null,null,null,null,null,null,null,null,null,"ISCHIOS"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"MOLLETS"]
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[]
[null,null,null,null,null,null,"QUADRICEPS"]
[null,null,null,null,null,null,"ISCHIOS-JAMBIERS"]
[]
[]
[]
[]
[null,null,null,null,null,null,"MOLLETS"]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,"PECTORAUX"]
[null,"POIDS DU CORPS"]
[null,null,"Pompes",null,"Dips pectoraux"]
[null,"HALTERES"]
[null,null,"Développé couché Haltère",null,"Incliné Haltères",null,"Décliné Haltères",null,"Ecarté couché"]
[null,"BARRE"]
[null,null,"Développé couché barre",null,"Incliné Barre",null,"Décliné Barre "]
[null,"MACHINE"]
[null,null,"Ecarté poulies hautes",null,"Butterfly"]
[]
[null,null,"GRAND DROIT"]
[null,"POIDS DU CORPS"]
[null,null,"Crunch sol",null,"Gainage planche",null,"Crunch Banc",null,"Relevé de jambes allongé",null,"Relevé de jambes fléchies",null,"Relevé de jambes tendues"]
[null,"HALTERES"]
[null,null,"Roulette"]
[null,"SWISS-BALL"]
[null,null,"Crunc Swiss Ball",null,"Swiss-Ball étiré"]
[null,"MACHINE"]
[null,null,"Ab Coaster",null,"Poulie haute corde",null,"Crunch machine"]
[]
[null,null,"OBLIQUES"]
[null,"POIDS DU CORPS"]
[null,null,"Crunch oblique Sol",null,"Gainage",null,"Relevé de jambe oblique",null,"Crunch décliné obliques"]
[null,"HALTERES"]
[null,null,"Flexion latérale"]
[null,"BARRE"]
[null,null,"Rotation buste"]
[null,"MACHINE"]
[null,null,"Flexion latérale",null,"Chaise romaine"]
[]
[null,null,"TRAPEZES"]
[null,"POIDS DU CORPS"]
[]
[null,"HALTERES"]
[null,null,"Shrug haltères"]
[null,"BARRE"]
[null,null,"Tirage menton barre",null,"Tirage menton barre"]
[null,"MACHINE"]
[null,null,"Shrug incliné"]
[]
[null,null,"DORSAUX"]
[null,"POIDS DU CORPS"]
[null,null,"Traction",null,"Traction supination chins"]
[null,"HALTERES"]
[null,null,"Pull over",null,"Rowing Haltère"]
[null,"BARRE"]
[null,null,"Rowing supination",null,"Tirage poitrine allongé"]
[null,"MACHINE"]
[null,null,"Rowing poulie basse unilatéral",null,"Tirage poitrine",null,"Tirage nuque poulie",null,"Flexion bras tendus",null,"Tirage horizontal",null,"Barre T"]
[]
[null,null,"LOMBAIRES"]
[null,"POIDS DU CORPS"]
[null,null,"Banane"]
[null,"HALTERES"]
[]
[null,"BARRE"]
[null,null,"Soulevé de terre à la barre"]
[null,"MACHINE"]
[null,null,"Relevé buste Mains tempe"]
[]
[null,null,"DELTOIDES"]
[null,"HALTERES"]
[null,null,"Elévation frontale haltère",null,"Elévation frontale",null,"Développé épaules Haltères",null,"Oiseau",null,"Elévation latérales"]
[null,"HALTERES"]
[null,null,"Elévations latérales assis incliné",null,"Développé Arnold Assis",null,"Développé militaire haltère assis",null,"Elévations latérales assis banc"]
[null,"BARRE"]
[null,null,"Dévelopé militaire guidé",null,"Elévation frontale incliné barre"]
[null,"MACHINE"]
[null,null,"Elévation poulie",null,"Elévation avant poulie basse"]
[]
[null,null,"BICEPS"]
[null,"POIDS DU CORPS"]
[]
[null,"HALTERES"]
[null,null,"Curl assis prise marteau incliné",null,"Curl concentré",null,"Debout au banc",null,"Curl alterné marteau supination",null,"Curl unilatéral",null,"Curl supination pupitre",null,"Curl marteau"]
[null,"BARRE"]
[null,null,"Curl barre EZ",null,"Larry scott large",null,"Curl Pronation barre"]
[null,"MACHINE"]
[null,null,"Curl couché poulie basse",null,"Curl poulie basse Supination",null,"Curl concentré poulie basse",null,"Ecarté biceps (poignées hautes)"]
[]
[null,null,"TRICEPS"]
[null,"POIDS DU CORPS"]
[null,null,"Dips 2 bancs",null,"Dips 2 bancs"]
[null,"HALTERES"]
[null,null,"Extension haltères allongé",null,"Extension verticale haltère",null,"Kick back banc",null,"Kick back assis"]
[null,"BARRE"]
[null,null,"Extension verticale barre",null,"Barre front arrière tête"]
[null,"MACHINE"]
[null,null,"Tirage poulie haute",null,"Tirage poulie haute supination",null,"Poulie basse assis",null,"Poulie horizontale",null,"Extension poulie haute assis"]
[]
[null,null,"QUADRICEPS"]
[null,"POIDS DU CORPS"]
[null,null,"Montée sur banc",null,"Chaise"]
[null,"HALTERES"]
[null,null,"Flexion cuisse avec haltères",null,"Squat"]
[null,"BARRE"]
[null,null,"Squat barre devant",null,"Squat sumo",null,"Fente statique barre",null,"Squat barre pronation",null,"Squat barre pronation"]
[null,"MACHINE"]
[null,null,"Presse",null,"Leg extension",null,"Cage à squat",null,"Squat Barre devant guidé",null,"Hack squat"]
[]
[null,null,"ISCHIOS-JAMBIERS"]
[null,"POIDS DU CORPS"]
[null,null,"Elévation arrière"]
[null,"HALTERES"]
[]
[null,"BARRE"]
[null,null,"Good morning",null,"Deaddlift",null,"Soulevé de terre"]
[null,"MACHINE"]
[null,null,"Leg curl unilatéral debout",null,"Leg curl",null,"Leg curl allongé ventre"]
[]
[null,null,"MOLLETS"]
[null,"POIDS DU CORPS"]
[]
[null,"HALTERES"]
[null,null,"Debout pointe"]
[null,"BARRE"]
[null,null,"Mollets assis barre"]
[null,"MACHINE"]
[null,null,"Assis",null,"Oblique machine",null,"Guidé"]
[]
[null,null,"AVANT-BRAS"]
[null,"POIDS DU CORPS"]
[]
[null,"HALTERES"]
[null,null,"Flexion poignet supination",null,"Curl marteau",null,"Curl alterné marteau"]
[null,"BARRE"]
[null,null,"Flexion poignet pronation"]
[null,"MACHINE"]
[]
[]
[null,null,"FESSIERS"]
[null,"POIDS DU CORPS"]
[null,null,"Elévation jambe arrière",null,"Abductions allongé"]
[null,"HALTERES"]
[null,null,"Fente avant"]
[null,"BARRE"]
[null,null,"Squat"]
[null,"MACHINE"]
[null,null,"Presse",null,"Hack squat",null,"Abductions debout"]

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[null,"TELEC"]
[null,"Alen"]
[null,"Sexe","homme",null,"MORPHOLOGIE",null,"TYPE FEMME"]
[null,"Ma taille ",1.76,"m"]
[null,"Mon poids",75,"Kg"]
[null,"Mon age",18,"ans"]
[null,"IMC",{"$f":"C5/(C4*C4)","v":24.212293388429753}]
[null,{"$f":"IF(C7<16.5,DEBUTMU!E98,IF(AND(C7>16.5,C7<=18.5),DEBUTMU!E97,IF(AND(C7>18.5,C7<=25),DEBUTMU!E96,IF(AND(C7>25,C7<=30),DEBUTMU!E95,IF(AND(C7>30,C7<=35),DEBUTMU!E94,IF(AND(C7>35,C7<=40),DEBUTMU!E93,IF(C7>40,DEBUTMU!E92)))))))","v":"corpulence normale"}]
[null,"Morphologie","endomorphe"]
[null,"Type femme","triangle inversé"]
[null,"% Masse grasse",5,"%"]
[]
[]
[null,"Mes mensurations"]
[null,"Date","2016-08-20"]
[null,"POIDS",76.7,"Kg"]
[null,"Cou",39,"cm"]
[null,"Epaules",113,"cm"]
[null,"Biceps",34.5,"cm"]
[null,"Avant-bras",29,"cm"]
[null,"Poitrine",103,"cm"]
[null,"Taille ",87,"cm"]
[null,"Hanches",99,"cm"]
[null,"Cuisse",56,"cm"]
[null,"Mollets",36,"cm"]
[]
[null,"COMMENT CALCULER SON % DE MASSE GRASSE ? ",null,null,"3 METHODES :\n 1-VISUELLE (EN SE COMPARANT AUX PHOTOS CI-DESSOUS\n2-TECHNIQUE DES PLIS AVEC UNE PINCE\n3- BALANCE AVEC IMPEDENCEMETRIE"]

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[]
[null,"EVOLUTION DU TONNAGE"]
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[null,"TRICEPS",{"$f":"SUM(Tableau2[[#This Row],[S1]:[S12]])","v":4000},{"$f":"'S1'!$V$14","v":1600},{"$f":"'S2'!$V$14","v":1600},{"$f":"'S3'!$V$14","v":800},{"$f":"'S4'!$V$14","v":0},{"$f":"'S5'!$V$14","v":0},{"$f":"'S6'!$V$14","v":0},{"$f":"'S7'!$V$14","v":0},{"$f":"'S8'!$V$14","v":0},{"$f":"'S9'!$V$14","v":0},{"$f":"'S10'!$V$14","v":0},{"$f":"'S11'!$V$14","v":0},{"$f":"'S12'!$V$14","v":0},null,null,null,null,null,"BICEPS"]
[null,"QUADRICEPS",{"$f":"SUM(Tableau2[[#This Row],[S1]:[S12]])","v":8800},{"$f":"'S1'!$V$15","v":6400},{"$f":"'S2'!$V$15","v":1600},{"$f":"'S3'!$V$15","v":800},{"$f":"'S4'!$V$15","v":0},{"$f":"'S5'!$V$15","v":0},{"$f":"'S6'!$V$15","v":0},{"$f":"'S7'!$V$15","v":0},{"$f":"'S8'!$V$15","v":0},{"$f":"'S9'!$V$15","v":0},{"$f":"'S10'!$V$15","v":0},{"$f":"'S11'!$V$15","v":0},{"$f":"'S12'!$V$15","v":0},null,null,null,null,null,"TRICEPS"]
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[null,"AVANT-BRAS",{"$f":"SUM(Tableau2[[#This Row],[S1]:[S12]])","v":0},{"$f":"'S1'!$V$18","v":0},{"$f":"'S2'!$V$18","v":0},{"$f":"'S3'!$V$18","v":0},{"$f":"'S4'!$V$18","v":0},{"$f":"'S5'!$V$18","v":0},{"$f":"'S6'!$V$18","v":0},{"$f":"'S7'!$V$18","v":0},{"$f":"'S8'!$V$18","v":0},{"$f":"'S9'!$V$18","v":0},{"$f":"'S10'!$V$18","v":0},{"$f":"'S11'!$V$18","v":0},{"$f":"'S12'!$V$18","v":0},null,null,null,null,null,"MOLLETS"]
[null,"FESSIERS",{"$f":"SUM(Tableau2[[#This Row],[S1]:[S12]])","v":0},{"$f":"'S1'!$V$19","v":0},{"$f":"'S2'!$V$19","v":0},{"$f":"'S3'!$V$19","v":0},{"$f":"'S4'!$V$19","v":0},{"$f":"'S5'!$V$19","v":0},{"$f":"'S6'!$V$19","v":0},{"$f":"'S7'!$V$19","v":0},{"$f":"'S8'!$V$19","v":0},{"$f":"'S9'!$V$19","v":0},{"$f":"'S10'!$V$19","v":0},{"$f":"'S11'!$V$19","v":0},{"$f":"'S12'!$V$19","v":0},null,null,null,null,null,"AVANT-BRAS"]
[null,"TOTAL",{"$f":"SUM(Tableau2[[#This Row],[S1]:[S12]])","v":60000},{"$f":"'S1'!$V$21","v":21600},{"$f":"'S2'!$V$21","v":15200},{"$f":"'S3'!$V$21","v":8800},{"$f":"'S4'!$V$21","v":14400},{"$f":"'S5'!$V$21","v":0},{"$f":"'S6'!$V$21","v":0},{"$f":"'S7'!$V$21","v":0},{"$f":"'S8'!$V$21","v":0},{"$f":"'S9'!$V$21","v":0},{"$f":"'S10'!$V$21","v":0},{"$f":"'S11'!$V$21","v":0},{"$f":"'S12'!$V$21","v":0},null,null,null,null,null,"FESSIERS"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,null,null,"POURCENTAGE DE LA CHARGE DE TRAVAIL SELON L'OBJECTIF CHOISI"]
[null,"MES MAX   ",null,null,"AFFINEMENT","TONIFICATION",null,"RENFORCEMENT",null,"VOLUME",null,"PUISSANCE"]
[null,"Réps / objectifs->",null,null,22,20,17,15,12,10,8,6,4,2]
[null,"MUSCLES","EXOS","100%2","50%","55%%","60%","65%","70%","75%","80%","85%","90%","95%","MAX REEL"]
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[null,{"$f":"'S1'!D26","v":"TRICEPS"},{"$f":"'S1'!D27","v":"Tirage poulie haute"},{"$f":"IFERROR(MAX(IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S1'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S2'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S3'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S4'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S5'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S6'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S7'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S8'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S9'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S10'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S11'!$D$11:$K$87,8,FALSE),0),IFERROR(VLOOKUP(Tableau4[[#This Row],[EXOS]],'S12'!$D$11:$K$87,8,FALSE),0)),0)","v":18.518518518518519},{"$f":"Tableau4[[#This Row],[100%2]]*50/100","v":9.2592592592592595},{"$f":"Tableau4[[#This Row],[100%2]]*55/100","v":10.185185185185185},{"$f":"Tableau4[[#This Row],[100%2]]*60/100","v":11.111111111111111},{"$f":"Tableau4[[#This Row],[100%2]]*65/100","v":12.037037037037036},{"$f":"Tableau4[[#This Row],[100%2]]*70/100","v":12.962962962962964},{"$f":"Tableau4[[#This Row],[100%2]]*75/100","v":13.888888888888889},{"$f":"Tableau4[[#This Row],[100%2]]*80/100","v":14.814814814814815},{"$f":"Tableau4[[#This Row],[100%2]]*85/100","v":15.74074074074074},{"$f":"Tableau4[[#This Row],[100%2]]*90/100","v":16.666666666666668},{"$f":"Tableau4[[#This Row],[100%2]]*95/100","v":17.592592592592595}]
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[]
[]
[null,"Choisir l'année->",2019,{"$f":"'S1'!E2","v":"Décembre"},null,null,null,null,null,null,{"$f":"MONTH(1&D85)","v":12}]
[null,null,null,"L","M","M","J","V","S","D",null,null,null,null,null,null,null,2016]
[null,null,null,{"$f":"IF(MONTH(DATE($C$85,K85,1)-WEEKDAY(DATE($C$85,K85,1),2)+{1,2,3,4,5,6,7}+{0;1;2;3;4;5}*7)=K85,DATE($C$85,K85,1)-WEEKDAY(DATE($C$85,K85,1),2)+{1,2,3,4,5,6,7}+{0;1;2;3;4;5}*7,\"\")","v":""},"","","","","","2019-12-01",null,null,null,null,null,null,null,2017]
[null,null,null,"2019-12-02","2019-12-03","2019-12-04","2019-12-05","2019-12-06","2019-12-07","2019-12-08",null,null,null,null,null,null,null,2018]
[null,null,null,"2019-12-09","2019-12-10","2019-12-11","2019-12-12","2019-12-13","2019-12-14","2019-12-15",null,null,null,null,null,null,null,2019]
[null,null,null,"2019-12-16","2019-12-17","2019-12-18","2019-12-19","2019-12-20","2019-12-21","2019-12-22",null,null,null,null,null,null,null,2020]
[null,null,null,"2019-12-23","2019-12-24","2019-12-25","2019-12-26","2019-12-27","2019-12-28","2019-12-29",null,null,null,null,null,null,null,2021]
[null,null,null,"2019-12-30","2019-12-31","","","","","",null,null,null,null,null,null,null,2022]
[]
[null,null,null,{"$f":"TEXT(\"1/\" & K94 & \"/1900\",\"mmmm\")","v":"janvier"},null,null,null,null,null,null,{"$f":"IF(K85=11,12,IF(K85=12,1,K85+1))","v":1},null,null,null,null,null,null,2023]
[null,null,null,"L","M","M","J","V","S","D",null,null,null,null,null,null,null,2024]
[null,null,null,{"$f":"IF(MONTH(DATE($C$85,K94,1)-WEEKDAY(DATE($C$85,K94,1),2)+{1,2,3,4,5,6,7}+{0;1;2;3;4;5}*7)=K94,DATE($C$85,K94,1)-WEEKDAY(DATE($C$85,K94,1),2)+{1,2,3,4,5,6,7}+{0;1;2;3;4;5}*7,\"\")","v":""},"2019-01-01","2019-01-02","2019-01-03","2019-01-04","2019-01-05","2019-01-06",null,null,null,null,null,null,null,2025]
[null,null,null,"2019-01-07","2019-01-08","2019-01-09","2019-01-10","2019-01-11","2019-01-12","2019-01-13",null,null,null,null,null,null,null,2026]
[null,null,null,"2019-01-14","2019-01-15","2019-01-16","2019-01-17","2019-01-18","2019-01-19","2019-01-20",null,null,null,null,null,null,null,2027]
[null,null,null,"2019-01-21","2019-01-22","2019-01-23","2019-01-24","2019-01-25","2019-01-26","2019-01-27",null,null,null,null,null,null,null,2028]
[null,null,null,"2019-01-28","2019-01-29","2019-01-30","2019-01-31","","",""]
[null,null,null,"","","","","","",""]
[]
[null,null,null,{"$f":"TEXT(\"1/\" & K103 & \"/1900\",\"mmmm\")","v":"février"},null,null,null,null,null,null,{"$f":"IF(K85=10,12,IF(K85=11,1,IF(K85=12,2,K85+2)))","v":2}]
[null,null,null,"L","M","M","J","V","S","D"]
[null,null,null,{"$f":"IF(MONTH(DATE($C$85,K103,1)-WEEKDAY(DATE($C$85,K103,1),2)+{1,2,3,4,5,6,7}+{0;1;2;3;4;5}*7)=K103,DATE($C$85,K103,1)-WEEKDAY(DATE($C$85,K103,1),2)+{1,2,3,4,5,6,7}+{0;1;2;3;4;5}*7,\"\")","v":""},"","","","2019-02-01","2019-02-02","2019-02-03"]
[null,null,null,"2019-02-04","2019-02-05","2019-02-06","2019-02-07","2019-02-08","2019-02-09","2019-02-10"]
[null,null,null,"2019-02-11","2019-02-12","2019-02-13","2019-02-14","2019-02-15","2019-02-16","2019-02-17"]
[null,null,null,"2019-02-18","2019-02-19","2019-02-20","2019-02-21","2019-02-22","2019-02-23","2019-02-24"]
[null,null,null,"2019-02-25","2019-02-26","2019-02-27","2019-02-28","","",""]
[null,null,null,"","","","","","",""]
[]
[null,null,null,{"$f":"TEXT(\"1/\" & K112 & \"/1900\",\"mmmm\")","v":"mars"},null,null,null,null,null,null,{"$f":"IF(K85=10,1,IF(K85=11,2,IF(K85=12,3,IF(K85=12,4,K103+1))))","v":3}]
[null,null,null,"L","M","M","J","V","S","D"]
[null,null,null,{"$f":"IF(MONTH(DATE($C$85,K112,1)-WEEKDAY(DATE($C$85,K112,1),2)+{1,2,3,4,5,6,7}+{0;1;2;3;4;5}*7)=K112,DATE($C$85,K112,1)-WEEKDAY(DATE($C$85,K112,1),2)+{1,2,3,4,5,6,7}+{0;1;2;3;4;5}*7,\"\")","v":""},"","","","2019-03-01","2019-03-02","2019-03-03"]
[null,null,null,"2019-03-04","2019-03-05","2019-03-06","2019-03-07","2019-03-08","2019-03-09","2019-03-10"]
[null,null,null,"2019-03-11","2019-03-12","2019-03-13","2019-03-14","2019-03-15","2019-03-16","2019-03-17"]
[null,null,null,"2019-03-18","2019-03-19","2019-03-20","2019-03-21","2019-03-22","2019-03-23","2019-03-24"]
[null,null,null,"2019-03-25","2019-03-26","2019-03-27","2019-03-28","2019-03-29","2019-03-30","2019-03-31"]
[null,null,null,"","","","","","",""]

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[null,null,null,null,null,"STATS"]
[]
[]
[null,"Quels objectifs?",null,"Quels groupes musculaires?",null,"Pourquoi?",null,null,null,null,null,null,"METHODES PRIVILEGIEES",null,null,null,"Précisions",null,null,null,null,null,null,null,"Bilan des objectifs : atteints, non atteints ou en cours ?"]
[1,"Développement",null,"de mes PECTORAUX",null,"pour rendre ma silhouette plus esthétique",null,null,null,null,null,null,"CIRCUIT TRAINING"]
[2,"Entretien",null,"de mes OBLIQUES",null,"pour accompagner un projet professionnel",null,null,null,null,null,null,"AGONISTE-ANTAGONISTE"]
[3,"Raffermissement",null,"de mes muscles DORSAUX",null,"pour rendre ma silhouette plus esthétique"]
[4,"Amélioration de la puissance",null,"de mes muscles DORSAUX",null,"pour accompagner un projet professionnel"]
[]
[null,null,null,null,null,"INDIQUER LE NOMBRE D'EXERCICES A REALISER PAR MUSCLE"]
[]
[null,null,null,"MUSCLES",null,"S1",null,"S2",null,"S3",null,"S4",null,"S5",null,"S6",null,"S7",null,"S8",null,"S9",null,"S10",null,"S11",null,"S12",null,"TOTAL"]
[null,"PERSONNE NE PEUT ME DIRE QUE JE NE PEUX PAS Y ARRIVER",null,"PECTORAUX",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"SUM(F13:AC13)","v":0}]
[null,null,null,"GRAND DROIT",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"SUM(F14:AC14)","v":0}]
[null,null,null,"OBLIQUES",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"TRAPEZES",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"DORSAUX",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"LOMBAIRES",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"DELTOIDES",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"BICEPS",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"TRICEPS",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"QUADRICEPS",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"ISCHIOS",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"MOLLETS",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"AVANT-BRAS",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[null,null,null,"FESSIERS",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0]
[]
[null,null,null,"NOMBRE D'EXOS REALISES",null,{"$f":"SUM(F13:F26)","v":0},null,{"$f":"SUM(H13:H26)","v":0},null,0,null,0,null,0,null,0,null,0,null,0,null,0,null,0,null,0,null,0,null,0]

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[null,null,"Puissance","Tonification\nRaffermissement","Volume "]
[null,"Définition","La puissance musculaire est la faculté d'exécuter des actions motrices avec une intensité maximum, c'est-à-dire à la fois avec la force, mais aussi avec la vitesse la plus grande possible.","La tonification musculaire est une activité visant à développer la tonicité musculaire. Le tonus musculaire est un état de tension des muscles qui s'exerce de façon permanente. Cela correspond à une sorte de contraction musculaire de base qui permet au muscle de réagir immédiatement comme un ressort sous l'action de la commande nerveuse .","On distingue ainsi régulièrement l’hypertrophie des sarcomères (masse), c’est-à-dire des composants contractiles du muscle (= Myofibrilles : actine, myosine) et l’hypertrophie sarcoplasmique (volume) qui est l’augmentation du volume de ce qui entoure la cellule musculaire."]
[null,"Série","3 à 5 / 5","4 à 5","5 séries de 3 à 5 exos/10"]
[null,"Réps","4 à 8/6","15 à 20","10 à 12"]
[null,"Plus que ma série ou pas ","Je ne pourrais pas en faire Plus","5 à 6 de plus","2 à 4 de plus possible"]
[null,"Récup'","3'","1' à 1'30","Entre séries 1'30-2' Entre exos 3-4'"]
[null,"Intensité",0.9,"55 à 65%","75-80%"]
[null,"Principes ","Recherche du Gain de Puissance : peu de séries, peu de répétitions, Intensité importante de charges mobilisées avec de la vitesse et avec une récupération longue (3 minutes).","        Recherche de Tonification : Raffermissement : peu de séries avec beaucoup de répétitions (une vingtaine), une intensité modérée de charges mobilisées avec de la vitesse (cela peut être le poids du corps), à une intensité moyenne, et avec peu de récupération.","Recherche du Gain de Volume : beaucoup de séries (entre 8 et 12) avec des exercices différents pour un même muscle sollicité, une dizaine de répétitions,  une intensité moyenne de charges mobilisées avec un rythme régulier lors de la contraction,  récupération plus courte que pour la  Puissance "]
[null,"Objectifs","La recherche de Puissance vous permet d’être plus fort-e et plus rapide dans certains gestes sportifs ou dans la vie quotidienne (soulever une charge rapidement , courir 20m à fond après son bus) ","la recherche de Tonification vous permet de raffermir vos muscles et de prendre de la force (mais moins qu’avec la Puissance), d’être plus tonique, plus réactif ","la recherche de volume vous permet, dans certaines conditions de prendre du volume musculaire, et aussi de la force"]
[null,null,"Remarques : mouvements réalisés avec une vitesse d’exécution importante (P = F x V)","Remarques : Pour les abdominaux, nombre de répétitions supérieur."]
[null,"Physio","Pour qu’un muscle gagne en Puissance, il faut que l’entraînement qu’on lui fait subir lui permette de se contracter plusieurs fois et  rapidement (P= FxV) en étant déjà, en partie, fatigué. C’est pourquoi on réalise plusieurs séries d’un même exercice ; si les trajets sont bien réalisés et si la charge est suffisante, on peut dire que la 4ème série « rapporte  plus » que la 3ème série qui « rapporte plus »  que la 2nde série…Le fait de répéter l’exercice permet aussi de recruter plus de fibres musculaires quand que le muscle se contracte (rappel du dessin au tableau)..","Pour qu’un muscle se tonifie, se raffermit, il faut que l’entraînement qu’on lui fait subir lui permette de se contracter plusieurs fois en étant déjà, en partie, fatigué. C’est pourquoi on réalise plusieurs séries d’un même exercice ; si les trajets sont bien réalisés et si la charge est suffisante, on peut dire que la 4ème série « rapporte  plus » que la 3ème série qui « rapporte plus »  que la 2nde série…Le fait de répéter l’exercice permet aussi de recruter plus de fibres musculaires quand que le muscle se contracte (rappel du dessin au tableau)..","Pour qu’un muscle gagne en Volume , il  faut que l’entraînement qu’on lui fait subir lui permette de se contracter de nombreuses fois en étant déjà, en partie, fatigué. C’est pourquoi on réalise de nombreuses séries d’un même exercice ; si les trajets sont bien réalisés et si la charge est suffisante, on peut dire que la  9ème série « rapporte  plus » que la 8ème série qui « rapporte plus »  que la 7ème série…Le fait de répéter l’exercice permet aussi de recruter plus de fibres musculaires quand que le muscle se contracte (rappel du dessin au tableau).."]
[null,"Récup'","Mais pour tenir 4 ou 5 séries, il est nécessaire aussi d’avoir une récupération entre les séries suffisante (3mn pour le travail en  Puissance) …mais pas trop longue car alors le muscle qui travaille n’est plus du tout fatigué). Il faut donc chronométrer son temps de récupération","Mais pour tenir 3 ou 4 séries, il est nécessaire aussi d’avoir une récupération entre les séries suffisante (1mn pour la travail de Tonification) …mais pas trop longue car alors le muscle qui travaille n’est plus du tout fatigué). Il faut donc chronométrer son temps de récupération"," Mais pour tenir 10 ou 12 séries (ou 2 fois 5 séries sur le même muscle), il est nécessaire aussi d’avoir une récupération entre les séries suffisante (2mn pour le travail en Volume)…mais pas  trop longue car alors le muscle qui travaille n’est plus du tout fatigué). Il faut donc chronométrer son temps de récupération"]
[null,null,". Le travail en Puissance (= Force x vitesse) sollicite la transmission des messages nerveux en recrutant le maximum de fibres musculaires sur un temps très court ; il est nécessaire de faire des étirements après la fin des séries de ces exercices (sauf des abdominaux en raison du risque de blessure) et de reposer le muscle entre chaque série (3mn)."," Le travail pour obtenir le Raffermissement/Tonification  ne mobilise pas de charges maximales mais demande une certaine vitesse d’exécution dans les exercices pour ainsi garder du dynamisme lors de la contraction musculaire.",". Le travail en Volume sollicite la transmission des messages nerveux en recrutant le maximum de fibres musculaires avec de nombreuses répétitions. Le travail en Volume provoque, à court terme : une congestion du muscle (afflux sanguin) et à long terme : une augmentation des éléments contractiles dans la cellule musculaire (attention, il  n’y a pas augmentation des cellules musculaires : se rappeler le dessin au tableau)"]
[null,null,null,"Il est nécessaire de faire des étirements après la fin des séries de ces exercices (sauf des abdominaux en raison du risque de blessure) et de reposer le muscle entre chaque série (entre 1mn et 1mn30)."]
[null,"Types de contraction","Types de contractions : concentrique, pliométrique, statodynamique  (pas d’excentrique pur en scolaire, isométrie pur inappropriée à cet objectif)","Pour l’aide à l’affinement, associer une activité de type aérobie (marche, course, natation, vélo…) et une bonne hygiène alimentaire.","Remarques : Mouvements à réaliser à vitesse constante dans sa phase concentrique et excentrique, sans blocage articulaire."]
[null,"Aide au choix ","Chaque objectif demande  un entraînement différent"]
[null,null,"C’est vous qui allez choisir ce que vous souhaiter transformer chez vous et cela en fonction d’un mobile très personnel (je veux me transformer esthétiquement en prenant plus de bras parce que.. , ou je veux me transformer en prenant beaucoup de force dans les jambes parce que… je veux améliorer ma condition physique,  parce que..)…Et en fonction de ce motif d’agir personnel, vous allez choisir un des 3 objectifs proposés. Pour celles/ceux qui n’ont pas encore choisi, vous avez tout le temps de l’échauffement pour répondre à cette question : de quoi j’ai envie ? et ensuite quel objectif est le mieux pour ce que j’ai envie de transformer chez moi»"]

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["METHODES","Principe","Intérêt","Exemple","Mobile",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Triple split"]
["AMRAP - TABATA","Enchainer exos à haute intensité avec faible récupération","Travail du cardio et de la force. Perte de masse graisseuse",null,"TONIFICATION"]
["Agoniste-Antagoniste","Enchainer un exo sollicitant l'agoniste avec un exo sollictant son antagoniste","Travailler de manière équilibré. Favoriser la récupération.",null,"TONIFICATION ET VOLUME"]
["BISET OU TRISETS","2 ou 3 exos enchainés pr le même groupe musculaire sans tps de repos entre les séries","-fatigue accrue du M -variation des sollicitations de faisceaux\nCongestionner les muscles rapidement. Mobiliser les msucles sous des angles différents, et permet donc de les façonner","12 R X 70% en kick back + 12R X 70% en tirage nuque","volume"]
["Burns","Faire 2 à 3 réps partielles à la fin d'une série","Cela force le muscle à dépasser le seuil de fatigue normal. Cela produit davantage de métabolites ds le muscle (comme l'acide lactique) et se traduit par une g^ne connue sous le nom de brûlure. Intensifier la brûlure et augmenter le potentiel de force et d'hypertrophie. Accent mis sur les facteurs de récupération ds un travail d'endurance musculaire. Augmenter la vascularité","10R X 70% + 5 R incomplètes","VOLUME"]
["Bulgare","Enchainer une charge lourde puis une charge légère","Provoquer des adaptations nerveuses bénéfiques aux gestes sportifs","4 R X 80% + 5 R X 30% ou\n4 R X 80% + 5 R d’1 geste sans matériel à unn niveau faible Ou\n[ 2X6X70% + 2X6X40%à vitesse maxi] X4","PUISSANCE"]
["Charges max","Très lourd, peu de répétition, récup’ longue Prise masse limité","Joue sur les mécanismes nerveux (gain de force) Inconvénients: ch. Lourdes/athlètes confirmés","5 à 10 séries x 1 à 3 réps à 90-100% / récup : 5'","PROJET SPORTIF"]
["Confusion musculaire","Ne jamais laisser le corps s'adapter complètement à un protocole d'entrainement. Changer sans cesse les exos, les muscles, les angles de tirage pour qu'ils ne s'adaptent pas aus stress","Transformer et poursuivre la prise de volume",null,"VOLUME-PUISSANCE"]
["Congestion","Se centrer sur un seul groupe musculaire","Apporter un engorgement sanguin ciblé",null,"VOLUME"]
["Contraction max","Arrêter le mvt lors de sa contraction extrême","Maintenir une tension extreme ds un muscle que l'ontravialle qd il est ds la position de contraction complète",null,"PUISSANCE"]
["CrossTraining","Enchainer des exos variés et complets à haute intensité en validant chaque répétition","développer et d’améliorer de façon optimale votre condition physique, votre endurance et votre cardio en peu de temps","WOD","TONIFICATION"]
["Double split","Exercer 1 ou 2 muscles le matin puis retourner à la salle en fin de journée pour exercer un autre groupe","Consacrer toute son énergie aux groupes musclaires sollicitées, faire plus de séries, prendre plus lourd et décupler leur développement"]
["Ecléctique","Varier les méthodes de muscu","Surprendre les muscles"]
["Efforts répétés - 10x10","Répéter sur plusieurs exos un nombre important de répétition. Sur plusieurs séries","-Prise de masse -charges moins lourdes (débutant)\nInconvénients: - mécanismes nerveux -durée de séance","6 à 12 séries x\n6 à 10 R à 70- 85% r’: 2’ Sur 3 mouvements","VOLUME"]
["Efforts dynamiques","Charges relativement légères (70%), 10R à vitesse très élevée","Avantages: Charges moins lourdes, vitesse spécifique, pour débutant Inconvénients: séance et récup’ longues, concentration importante Pour nous: bof!...?","6 à 15 séries x 10 R à moins de 70% r’: 2’ à 6’ jusqu’à 4 mvts","SPORTIF"]
["Entrainement de qualité","Réduisez progressivement vos tps de repos entre les séries tout en essayent de réaliser autant de réps","Accentuer le relief  musculaire, la vascularité et la définition musculaire",null,"TOUS  "]
["Entrainement instinctif","Vous etes unique et vous devez vous entrainer en fonction de cela selon votre instinct."]
["Holistique","Faire des séries allant de courtes à longues",null,null,"TOUS"]
["Isolation","Isoler le plus possible un muscle en modifiant les postiuons d'éxécution","Augmenter la force ou le volume d'un muscle",null,"VOLUME"]
["isométrique ","Contractez, maintenez cette tension 3 à 6 sec et recommencez environ 3 fois.",null,null,"TONIFICATION"]
["Mouvements trichés","Amplifier la tension du muscle en trichant sur les denrières réps."]
["Préfatigue","Travailler un msucle à l'aide d'un exo d'isolationjusqu'à ce qu'il soit fatigué et enchianer immédaitament avec un exo de base (polyarticulaire)","Mettre au même niveau les muscles forts avec ceux moins forts\n-Solliciter de façon dynamique un muscle analytique déjà fatigué et enchainer par un ex global\n-Évite les charges lourdes\n-travailler sur ≠ régimes de contraction","Isométrie à un angle tenu 7 à 10’’ + 15R à 60%\nOu\n10 R à 70% en écarté couché+10R à 70% en DC (local/global)","TONIFICATION"]
["Principe d'accélération","Faire des mvts explosifs avec des charges lourdes","Volume",null,"PUISSANCE TONIFICATION"]
["Priorité musculaire","Travaillez votre groupe musculaire le plus faible en début de séance, qd votre énergie est au top.","Mettre un max d'intensité ds son travail  en ayant un max d'énergie"]
["Post fatigue","Réaliser un ex dynamique ou à l’arrêt après la série","Fatiguer le + possible le M en fin de série quand les réalisations dynamiques sont devenues impossibles","10R X 70% + isom 7 à 10’’\nOu\n10 R X 70% en DC + 10 R X 70% en extension verticale triceps","TONIFICATION ET VOLUME"]
["Puissance 4",null,null,null,"TOUS"]
["Pyramidale","Commencer avec environ 60% de la charge max et réaliser 15 réps. Ensuite augmenter la charge et réduire le nb de réps à 12-15. enfin arriver à environ 85% effectuez 5-6 réps.","Travailler à ≠ % pour varier les efforts. -préfatigue et donc ss prise de risque\n-fatigue musculaire très progressive Inconvénients: -bcp de manip\n-gde conn de ses charges","6R X 50% / 5R X 60% / 4R X 70% / 6R X 50% / 5R X 60%","TOUS (TONIFICATION)"]
["Pyramide en plateau","Augmenter les charges pour insister sur une zone cible",{"$f":"-préfatigue + relation loi attention taille Henneman","v":{"$error":"#NAME?"}},"10R X 35% / 10R X 55% / 4séries de 10R X 75%","TOUS"]
["Répétitions forcées","Demander à un partenaire de soulager sa charge sur les 2 ou 3 dernières réps.","Pousser les fibres musculaires au dela de la fatigeu normale. Stimuler davantage l'hypertrophie et la densité musculaire",null,"VOLUME"]
["Répétitions partielles","Réaliser des réps partielles A partir de la postion de départ, médiane ou d'arrivée",null,null,"TONIFICATION PUISSANCE"]
["Réps dégressives","Passer de lourd à leger ds la même série. Un partenaire change la charge en fin de série pour permettre d'en réaliser encore 2 ou 3",null,null,"TOUS"]
["Rest Pause","Récupération partielle. 2-3 réps avec charge max, repos 30-45\" puis nouvelles séries, repos 40-60\" puis 2 réps - 60-90\" puis 1 à 2réps","Prendre de la force et de la masse musculaire",null,"PUISSANCE"]
["Série géante","Séries comptant 4 à 6 exos pr un seul groupe musculaire, avec peu ou pas de repose entre les séries","Solliciter différentes parties du même muscles. Equilibrer le développement.\n-Provoquer l’afflux sanguin sur une même zone musculaire\n-devt harmonieux\n-M au repos quand l’autre travaillegain de tps","10 R X 70% en curl concentré +\n10 R X 70% en barre front","VOLUME"]
["Séries altérnées","Intercaler des séries pour de petits groupes musculaires qui se développent lentement entre les séries qui visent de gros groupes musclaires","Gagner du tps en continuant à mettre l'accent sur les zones faibles. Les gr musculaires qui s'y prêtent vien : avant-bras, cou, trapèzes, mollet.",null,"VOLUME- PUISSANCE"]
["Séries combinées","Un superset pr un même groupe musculaire",null,null,"VOLUME"]
["SUPERSET","Associer 2 exos pr des groupes musculaires similaires","Enchainer 2 séries (1 de chaque exo) avec peu ou pas de repos entre chacune",null,"VOLUME"]
["Surcharge progressive","Surcharger les muscles par paliers",null,null,"VOLIME"]
["Tension continue","Ne pas réaliser les reps trop rapidement. Procédez lentement et  posément en maintenant constamment les muscles ouss tension",null,null,"VOLUME"]
["Travail négatif","Freiner la descente des charges","Provoque des courbatures et favorise un développement musculaire max. Renforce les muscles et les tissus conjonctifs et permet de gagner rapidement de la force"]

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[null,null,null,null,"PHYSIOLOGIE et ENTRAINEMENT",null,null,null,"Adaptation du travail de Rémi Héritier et du groupe CP5"]
[]
[]
[]
[]
[null,null,"SOMMAIRE"]
[null,null,"1-PHYSIOLOGIE"]
[null,null,null,"1.1 La production d'énergie"]
[null,null,null,"1.2 Les filières énergétiques"]
[null,null,null,"1.3 les notions de bases"]
[null,null,null,null,"1.3.1 Capacité et Puissance"]
[null,null,null,"1.4 physiologie du muscle"]
[null,null,null,null,"1.4.1 Struture du muscle"]
[null,null,null,null,"1.4.2 Les différentes fibres musculaires"]
[null,null,null,null,"1.4.3 La contraction musculaire"]
[null,null,null,null,"1.4.4 Les régimes de contraction musculaire"]
[null,null,"2- ENTRAINEMENT"]
[null,null,null,"2.1 Les étapes incontournables du savoir s'entrainer"]
[null,null,null,"2.2 Faire la démonstration que je sais m'entrainer"]
[null,null,null,"2.3 Que veut dire savoir s'entrainer"]
[null,null,null,"2-4 Entrainement et amélioration des facteurs"]
[null,null,null,"2-5 Conséquences pratiques … quelques principes d'efficacité"]
[null,null,"3- SENSATIONS"]
[null,null,null,"3.1 Les ressentis"]
[null,null,null,"3.2 L'échelle de sensations RPE"]
[]
[]
[]
[]
[null,null,"1-PHYSIOLOGIE"]
[null,null,null,"1.1 La production d'énergie"]
[null,null,"Le corps a besoin de « carburants », issus des aliments et transformés pour être utilisables par le muscle. "]
[null,null,"La production d’énergie provient d’une combustion qui a lieu dans le muscle.  Selon l’intensité et la durée de l’exercice, cette combustion peut utiliser des «carburants » différents présents dans le muscle lui-même ou transportés par le sang :"]
[null," Pour les exercices de longue durée et de faible intensité, c’est surtout un mélange composé d’une petite quantité de glucides (sucres) et d’une grande quantité de lipides (graisses) qui en constitue le carburant essentiel."]
[null,"Lorsque l’intensité de l’exercice augmente progressivement, les proportions lipides/glucides s’inversent."]
[null,"A l’opposé, pour les exercices intenses, ce sont essentiellement les glucides et, plus particulièrement l’un d’entre eux « le glycogène », qui en deviennent les carburants presque exclusifs."]
[]
[null,"Comme dans toute combustion, ces carburants ne peuvent « brûler » longtemps sans apport conséquent d'oxygène. L'oxygène constitue en quelque soirte le \"comburant\" de toute combustion."]
[null,"L’oxygène est transporté par le sang et utilisé dans les muscles. Lorsque l’intensité de l’exercice augmente, le cœur (la « pompe » cardiaque) et la respiration s’accélèrent pour apporter plus d’oxygène et produire plus d’énergie. On dit que l’exercice se fait en « aérobie ». Quand l’exercice devient trop intense, voire maximal, l’organisme va rencontrer des difficultés pour transporter et utiliser l’oxygène, l’énergie sera produite sans oxygène durant un temps limité."]
[]
[null,null,null,"1.2 Les filières énergétiques"]
[null,"Les « carburants » issus de l’alimentation sont transformés et stockés sous forme de glucides, de lipides, de glycogène mais pour être utilisés par le muscle, ils doivent se transformer en ATP (Adénosine Triphosphate), seule molécule utilisable pour permettre au muscle de se contracter. Les cellules musculaires n’en contiennent qu’une toute petite quantité qui est épuisée en quelques secondes"]
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[null,"Il existe deux voies de production d’énergie qui se succèdent : \n1-En l’absence d’oxygène : c’est la voie anaérobie\n2-En présence d’oxygène : c’est la voie aérobie, celle que nous allons stimuler par notre travail en step."]
[null,"Tout effort est défini par son intensité et sa durée. Les filières énergétiques sont les différentes modalités de resynthèse de l'ATP."]
[null,"Résumé des caractéristiques essentielles des différentes filières énergétiques  \nD’après M.Pradet (1989)"]
[null,"Filières énergétiques",null,"Anaérobie Alactique",null,"Anaérobie Lactique ",null,"Aérobie"]
[null,"Substrats",null,"ATP\nCP",null,"Glucides (glucose et glycogène)",null,"Glucides\nLipides\nProtéines (faible %)"]
[null,"Délai d'efficacité max",null,"Nul",null,"20 à 30 secondes",null,"1 à 3 minutes"]
[null,"Puissance",null,"Très élevé ++++",null,"Elevée ++",null,"Dépend du VO2 max"]
[null,"Temps d'épuissement à puissance max",null,"2 à 3 secondes",null,"25 à 40 secondes",null,"3 à 15 min"]
[null,"Capacité",null,"Très faible",null,"Faible",null,"illimitée +++++"]
[null,"Temps d'épuisement de la capacité (réserve)",null,"Entre 7 et 20 secondes",null,"2 minutes",null,"Dépend du % de VO2 max utilisé"]
[]
[]
[null,null,null,"1.3 les notions de bases"]
[null,null,null,"1.3.1 Capacité et Puissance"]
[null,"Chaque filière énergétique possède :\nUne capacité : c'est la quantité totale (contenance) d'énergie disponible dans le réservoir\nUne puissance : c'est la quantité maximale d'énergie utilisable par unité de temps (débit du robinet)\n\nUne durée de maintien du processus qui est égale à :"]
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[null,"On peut chercher à améliorer sa puissance et/ou améliorer sa capacité. \nCe n'est pas le même type d'entraînement."]
[null,null,null,"1.4 physiologie du muscle"]
[]
[null,null,null,"1.4.1 Structure du muscle"]
[]
[]
[null,null,null,"1.4.2 Les différents types de fibres"]
[null,null,null,"Fibres",null,"Taille ","Force","Résistance à la fatigue"]
[null,null,null,"LENTES 1",null,"Petite","Faible","Importante"]
[null,null,null,"RAPIDES 2a",null,"Moyenne","Moyenne","Moyenne"]
[null,null,null,"RAPIDES 2B",null,"Grosse","Importante","Faible"]
[]
[null,null,null,"1.4.3 La contraction musculaire"]
[null,null,"La force dépend du : ","Nombre d'unités motrices mobilisées pendant la contraction"]
[null,null,null,"Nombre de fibres musculaires dans l’UM et leur nature"]
[null,null,null,"1.4.4 Les régimes de contractions musculaires"]
[null,"REGIME DE CONTRACTION ",null,"FACTEURS",null,null,"COMPOSANTE",null,"METHODES"]
[null,"CONCENTRIQUE\nrapprochement des points d'insertion / raccourcissement du muscle",null,"Entrainement de la Fmax à la force endurance\nRécupération rapide\nFacteur nerveux ++ (synchronisations des UM à 6 RM, corrdination intermusculaire à 15RM\nFacteurs structuraux ++ à 10 RM",null,null,"Elastique",null,"Concentrique classqiue (ex :efforts répétés)\nBulgare (lourd/léger : méthode par contraste)\nPyramide dans série (modification charge au cours répétition :chargerépet. Ou inverse pour pyramide inversée\nPré/post fatigue (fatiguer muscle sur exercice spécifique\nlocal puis sur exercice plus global/ ou inversement)"]
[null,"EXCENTRIQUE\nEloignement des points d'insertion / Force contraction < force résistance",null,"Force max chez l’athlète très entraîné ++\nCoordination intra ++\nSollicitation desfibres musculaires IIb ++\nComposante élastique ++",null,null,"Besoin d’aide lors de l’exécution\nRécupération longue\nCourbatures et risque lésions ++",null,"-Couplée dans la concentrique classique ralentir (freiner) la phase retour du mouvement. (travail plus en profondeur)\n-Exc. Pur: freiner un mouvement entraîner par une charge max. ou supramax. ( à éviter en scolaire : risques lésions/ traumatismes et récup. longue)"]
[null,"PLIOMETRIQUE\nEnchaînement excentrique / concentrique sans temps mort : étirement/raccourcissement\n  ",null,"Facteurs nerveux ++ : coordination intra et inter musculaire\nForce vitesse ++\nComposante élastique ++\nAdaptable à tous les niveaux",null,null,"Augmentation de la masse musculaire -\nRécupération longue\nContrainte psychologique ++\nTraumatisant pour tendons et articulations ++",null,"-Simple (foulées bondissantes, sauts bancs, plinths bas...)\n-Intense ( plinths hauts, grandes flexions...)\n-Avec charge"]
[null,"ISOMETRIQUE\nPoints d’insertions musculaires fixes, pas de raccourcissement du muscle Force contraction = force résistance\n  ",null," Force max +++ par coordination intra- musculaire\nFacilité mise en œuvre avec angles et positions différentes ++",null,null,"Augmentation de la masse musculaire--\nComposante élastique etsouplesse - - -\nCoordination motrice - -",null,"Jusqu’à la fatigue\nStato-dynamique (concentrique + isométrique)"]
[]
[null,null,null,"1.3.2 Les principales qualités physiques développées en musculation"]
[]
[]
[]
[null,null,null,"1.3.3 Les facteurs déterminants la force"]
[null,null,"FACTEURS"]
[null,null,"structuraux",null,"La surface de la section musculaire\nou masse musculaire "]
[null,null,null,null,"La répartition des fibres musculaires "]
[null,null,"nerveux",null,"La coordination intramusculaire"]
[null,null,null,null,"La coordination intermusculaire"]
[null,null,"métaboliques",null,"Les sources énergétiques utilisées"]
[null,null,"mental",null,"La volonté et la motivation"]
[null,null,"psychomoteur",null,"Le niveau de maîtrise/ technique"]
[]
[]
[null,null,null,"1.3.4 Les facteurs structuraux"]
[null,null,"Gain de force principalement par augmentation du volume musculaire : hypertrophie"]
[null,null,"Myofibrillesaugmentation du diamètre et du nombre"]
[null,null,"Tissus conjonctifsdéveloppement de l’enveloppe"]
[null,null,"Vascularisation  augmentation du réseau capillaire, des réserves d’énergie et des enzymes oxydatifs"]
[null,null,"Fibres  augmentation du nombre de fibres musculaires: hyperplasie. Phénomène pas encore totalement vérifié chez l’homme"]
[]
[null,null,"+ transformation des fibres"]
[null,null,"+ augmentation de sarcomères en série avec travail en amplitude et étirement"]
[]
[]
[]
[null,null,"2- L'ENTRAINEMENT"]
[null,null,"L’entraînement est considéré comme une ACTION (action d’intervention d’un pratiquant sur ses propres ressources bio-fonctionnelles) qui utilise des MOYENS définis pour intervenir sur un OBJET déterminé en vue de le TRANSFORMER et d’obtenir un RESULTAT attendu, estimé au travers d’indices de la transformation."]
[null,null,null,"2-1 Les étapes incontournables du savoir s'entrainer"]
[null,null,"Définir un projet personnel de transformation grâce à l'acquisition de connaissances sur l'activité, sur soi et sur les autres"]
[null,null,"Faire des choix de séquences d'entrainement adaptées : structurer sa charge d'entrainrement de manière otpimale en fonction de son objectif et de son potentiel (auto-référence) pour se transformer"]
[null,null,"Réguler son activité en mettant en relation les effets ressentis et la charge de travail (mesure des effets/causes)"]
[null,null,"Evaluer et faire le bilan de son entrainement pour adapter ou faire évoluer ses choix, les paramètres de son entrainement"]
[]
[null,null,null,"2.2 Faire la démonstration que je sais m'entrainer"]
[null,null,"Me préaprer à un effort (de toute nature)","Utiliser le matériel","Réaliser correctement un certain nombre d'exercices (P/T/D/C/R","Faire correspondre un mobile / choix Groupes musculaires-exos/objectifs","Inroad et régulations fines","Justifier un certain nombre d'éléments","Capacité à améliorer, faire évoluer ","Mise en relation ressentis - décisions","Récupérer"]
[]
[null,null,null,"2-3 Que veut dire savoir s'entrainer en musculation ?"]
[null,null,"Avoir un mobile clair","Avoir déterminer les groupes musculaires qu'on veut travailler/développer","Connaître un grand nombre d'exos par groupes musculaires et les réaliser correctement (PTDCR)","Connaître le SRIR correspondant à l'objectif de son projet ","Bien s'échauffer avant la séance","Faire des séances intensives (20 séries au minimum).","Peremttre aux muscles de récupérer pour se développer","Faire progresser son entrainement : charge, nb de séries, intensité, changer les exos, leur ordre"]
[null,null,null,null,null,null,null,"Inroad élève : les fins de séries sont très difficles voir impossible","étirements, repos entre 2 séances, boire, dormir, mangéer équilibré","Surprendre le muscule "]
[null,null,null,"2-4 Entrainement et amélioration des facteurs"]
[null,null," Place des phénomènes de recrutement dans l’augmentation de la force (d’après Fukunaga 1976):\nAmélioration des facteurs nerveux puis des facteurs structuraux"]
[]
[null,null," \nAmélioration des facteurs en fonction du nombre de RM"]
[]
[null,null,null,"Facteurs d'étirements"]
[]
[null,null,"Un muscle étiré produit une force supérieure:"]
[]
[null,null,"Réflexe myotatique  le réflexe myotatique se fond dans la contraction volontaire chez l’expert"]
[null,null,"Elasticité  amélioration de la performance spécifique (sauts) par une amélioration des composantes élastiques"]
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[null,null,null,"2-5 Conséquences pratiques .. Quelques principes d'efficacité"]
[]
[null,1,"« Stresser le M pour qu’il s’adapte »"]
[null,null,"Amener le muscle à fonctionner aux limites de ses possibilités ... « zone d’inconfort » ...variable selon chaque individu !"]
[null,null,"Travailler en séries pour solliciter toutes les FM et intensifier le recrutement (nombre/fréquence)"]
[null,null,"« Terminer difficilement sa série » sans\ndéformation ni compensation !"]
[]
[null,2,"Cibler le M à travailler et se concentrer:"]
[null,null,"Sur les postures et trajets (coordination intermusculaire et ≠ blessures)"]
[null,null,"Avec fixation segmentaire, respiratoire, travail en amplitude (≠ butée articulaire)"]
[null,null,"« Se concentrer sur ce que je ressens » !"]
[]
[null,3,"Varier les types de contraction et/ou les combiner:"]
[null,null,"Dans la séance, la série ou dans la répétition"]
[null,null,"« Surprendre le M...\n\"Ne pas tomber dans la routine » !"]
[]
[null,4,"•C’est le nombre de REPETITIONS, la CHARGE, la RECUPERATION (et le nombre de séries) qui orientera le type de transformation : endurance, volume, force"]
[null,null,"•Si les élèves « emmènent avec eux pour toujours » ces connaissances...!!"]
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[null,null,"3- SENSATIONS"]
[null,null,null,"3.1 Les ressentis"]
[null,"On peut définir le « ressenti » comme l’impression (interne) que l'on a de quelque chose ou de\nquelqu'un, d'une sensation ou d'un sentiment.\nC’est une notion subjective mais qui nous semble essentielle dans les activités de la CP5. En effet, cela permet, sur le terrain, d’ajuster et d’adapter l’utilisation des connaissances scientifiques et théoriques sur la physiologie de l’effort. Elle valorise également la notion d’auto-référencement en autorisant l’élève à adapter la charge d’entraînement en fonction de ses ressources propres.\nNature :\nOn peut aider les élèves à identifier la nature et la valeur du ressenti en donnant des exemples et en graduant ces ressentis selon une échelle de valeur :"]
[]
[null,null,"Musculaires et articulaires",null,"Cardio-respiratoires",null,"Psychologiques / mentaux - / +"]
[null,null,"Tensions\nLourdeur <\nDurcissement \nContracture \nSensation de vide (« plus de jus »)...",null,"Essouflement\nTranspiration\nChaleur \nRougeur (peau) \nBrûlures \nAccélération rythme cardiaque...",null,"Lassitude\nNonchalance\nMollesse\nPassivité \nFatigue \nPerte de « mémoire » /oublis...",null,"Motivation\nDynamisme \nBien-être \nEuphorie..."]

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[]
[null,null,"4- NUTRITION"]
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[null,null,"Utiliser l'alimentation pour perdre des graisses, prendre du muscle et conserver la santé."]
[null,null,"L'alimentation est stratégique : comprendre les effets produits sur votre physique par l'ingestion de tel aliment, de telle quantité de cet aliment, de telle association d'aliments."]
[null,null,"L'alimentation équilibrée est la notion fondamentale (perf, santé, os, organises, tissus…)"]
[]
[null,null,"REPAS EQUILIBRE :"]
[null,null,"viande(100 g) ou poisson (150g)"]
[null,null,"Grande quantité de Légumes variés à chaque repas (3 différents à chaque repas)"]
[null,null,"Pates, riz ou féculents"]
[null,null,"Un peu de pain"]
[null,null,"Un yaourt (préférence 0%)"]
[null,null,"Un ou plusieurs fruits"]
[null,null,"Huiles (colza ou soja pr plats froids, olive pour chauds)"]
[null,null,"Apprenez à utiliser ail, oignon, herbes, épices…"]
[]
[null,null,"GROSSIR : passez de 100 g à 150 g de féculent",null,null,null,"MINCIR : réduire féculent"]
[null,null,"Augmenter la dose de protéines",null,null,null,"Réduction de l'alimentation doit être progressive sinon on risque de reprendre encore plus qu'au début."]
[null,null,null,null,null,null," Ne jamais réduire : viande, poisson ,fruits et légumes"]
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[]
[null,null,"BON ET SAIN ne sont pas des termes qui s'excluent."]
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[null,"GROSSIR ","Mangez plus par jour. MATIN MIDI GOUTER et SOIR  .Mangez bcp de viande, poisson yaourts, blancs d'œufs cuits, lait écrémé ou lait de soja. Augmenter les féculents"]
[]
[null,null,"MANGEZ a votra faim sans vous bourrez"]
[]
[null,null,"Exemple physique athlétique"]
[null,null,"MATIN ","bol cérales (flocons avoine, muesli) arrosé de jus de fruit et de lait écrémé"]
[null,null,null,"Yaourt 0%"]
[null,null,null,"4 blancs d'œuf cuits",null,"ou ","Biscottes avec confiture ou miel et 200 g de fromage blanc 0%"]
[null,null,null,"1 fruit"]
[]
[null,null,"MIDI ","100 à 150 g de vainde maigre ou poisson"]
[null,null,null,"Pates, rizs ou légumes secs (pois chiches , pois cassé, lentilles, haricots blancs)"]
[null,null,null,"Légumes"]
[null,null,null,"Pain"]
[null,null,null,"Huole olivre"]
[null,null,null,"1 ou pluieurs fruits"]
[]
[null,null,"GOUTER ","Fromage blanc 0% avec un fruit en morceau "]
[null,null,null,"Pain azyme et un peu de confiture"]
[null,null,null,"30 cl de lait soja ou écrémé"]
[]
[null,null,"SOIR","idem midi "]
[null,null,null,"4 à 6 blanc d'œufs à la place viande ou poisson à condtion de manger des légumes secs."]
[]
[null,null,null,"BOIRE beaucoup toute la journé"]
[]
[null,"MINCIR","idem mais réduire féculents et + endurance"]
[]
[null,null,"SUPPRIMER LE GOUTER"]
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[]
[null,"MINCIR = 4 piliers",null,"ALIMENTATION"]
[null,null,null,"SOUPLESSE"]
[null,null,null,"MUSCU"]
[null,null,null,"ENDURANCE","c'est ici que réside les efforts supplemantaires à fournir"]

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[null,null,"ATTENTION : NE MODIFIER QUE LES CASES BLANCHES ou BEIGES",null,null,"Suivez les numéros pour personnaliser les différents éléments",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"4-INDIQUEZ VOS PROGRAMMES D'ENTRAINEMENT -->",null,null,null,null,1,{"$f":"AE2","v":"S1-CT-TONIF COMPLET"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",AE2)","v":"SERIE-CHARGE-S1-CT-TONIF COMPLET"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",AE2)","v":"REPS-POURCENT-S1-CT-TONIF COMPLET"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",AE2)","v":"RECUP-METH-S1-CT-TONIF 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8"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",FM2)","v":"SERIE-CHARGE-MA SEANCE 8"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",FM2)","v":"REPS-POURCENT-MA SEANCE 8"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",FM2)","v":"RECUP-METH-MA SEANCE 8"},null,9,{"$f":"FS2","v":"MA SEANCE 9"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",FS2)","v":"SERIE-CHARGE-MA SEANCE 9"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",FS2)","v":"REPS-POURCENT-MA SEANCE 9"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",FS2)","v":"RECUP-METH-MA SEANCE 9"},null,10,{"$f":"FY2","v":"MA SEANCE 10"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",FY2)","v":"SERIE-CHARGE-MA SEANCE 10"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",FY2)","v":"REPS-POURCENT-MA SEANCE 10"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",FY2)","v":"RECUP-METH-MA SEANCE 10"},null,11,{"$f":"GE2","v":"MA SEANCE 11"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",GE2)","v":"SERIE-CHARGE-MA SEANCE 11"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",GE2)","v":"REPS-POURCENT-MA SEANCE 11"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",GE2)","v":"RECUP-METH-MA SEANCE 11"},null,12,{"$f":"GK2","v":"MA SEANCE 12"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",GK2)","v":"SERIE-CHARGE-MA SEANCE 12"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",GK2)","v":"REPS-POURCENT-MA SEANCE 12"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",GK2)","v":"RECUP-METH-MA SEANCE 12"},null,1,{"$f":"GQ2","v":"MA SEANCE 1"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",GQ2)","v":"SERIE-CHARGE-MA SEANCE 1"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",GQ2)","v":"REPS-POURCENT-MA SEANCE 1"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",GQ2)","v":"RECUP-METH-MA SEANCE 1"},null,2,{"$f":"GW2","v":"MA SEANCE 2"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",GW2)","v":"SERIE-CHARGE-MA SEANCE 2"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",GW2)","v":"REPS-POURCENT-MA SEANCE 2"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",GW2)","v":"RECUP-METH-MA SEANCE 2"},null,3,{"$f":"HC2","v":"MA SEANCE 3"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",HC2)","v":"SERIE-CHARGE-MA SEANCE 3"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",HC2)","v":"REPS-POURCENT-MA SEANCE 3"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",HC2)","v":"RECUP-METH-MA SEANCE 3"},null,4,{"$f":"HI2","v":"MA SEANCE 4"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",HI2)","v":"SERIE-CHARGE-MA SEANCE 4"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",HI2)","v":"REPS-POURCENT-MA SEANCE 4"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",HI2)","v":"RECUP-METH-MA SEANCE 4"},null,5,{"$f":"HO2","v":"MA SEANCE 5"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",HO2)","v":"SERIE-CHARGE-MA SEANCE 5"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",HO2)","v":"REPS-POURCENT-MA SEANCE 5"},{"$f":"CONCATENATE(\"RECUP-METH\",\"-\",HO2)","v":"RECUP-METH-MA SEANCE 5"},null,6,{"$f":"HU2","v":"MA SEANCE 6"},{"$f":"CONCATENATE(\"SERIE-CHARGE\",\"-\",HU2)","v":"SERIE-CHARGE-MA SEANCE 6"},{"$f":"CONCATENATE(\"REPS-POURCENT\",\"-\",HU2)","v":"REPS-POURCENT-MA SEANCE 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["1- Les dates de séances si besoin",null,null,null,"2- Les objectifs",null,null,null,null,null,null,null,null,null,"3- Les méthodes travaillées",null,null,null,null,null,null,null,null,"NE pas toucher l'ordre des muscles présenté ici ",null,null,null,null,null,null,"VALABLE POUR TOUS LES EXOS ->","Circuit training Salle Haltéro",4,20,45,null,"VALABLE POUR TOUS LES EXOS ->","Agoniste Antagoniste pr se muscler équilibré",4,20,60,null,"VALABLE POUR TOUS LES EXOS ->","Travailler le volume simplement",4,20,90,null,"VALABLE POUR TOUS LES EXOS ->","Travailler le volume simplement",4,20,30,null,"VALABLE POUR TOUS LES EXOS ->","Réaliser des circuits training de 3 exos en A-A + abdos",4,20,30,null,"VALABLE POUR TOUS LES EXOS ->","Travailler le volume des muscles du haut du corps",4,20,15,null,"VALABLE POUR TOUS LES EXOS ->",null,4,20,10,null,"VALABLE POUR TOUS LES EXOS ->","Cardio CT PM complet",4,20,25,null,"VALABLE POUR TOUS LES EXOS ->","Aborder la puissance",4,20,30,null,"VALABLE POUR TOUS 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barre"},{"$f":"'S2'!$I$12","v":20},{"$f":"'S2'!$I$12","v":20},{"$f":"'S2'!$B$9","v":"AGONISTE-ANTAGONISTE"},null,null,{"$f":"'S3'!$D$12","v":0},{"$f":"'S3'!$I$12","v":10},{"$f":"'S3'!$I$12","v":10},{"$f":"'S3'!$B$9","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S4'!$D$12","v":"Crunch machine"},{"$f":"'S4'!$I$12","v":10},{"$f":"'S4'!$I$12","v":10},{"$f":"'S4'!$B$9","v":"BISET"},null,null,{"$f":"'S5'!$D$12","v":0},{"$f":"'S5'!$I$12","v":10},{"$f":"'S5'!$I$12","v":10},{"$f":"'S5'!$B$9","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S6'!$D$12","v":0},{"$f":"'S6'!$I$12","v":10},{"$f":"'S6'!$I$12","v":10},{"$f":"'S6'!$B$9","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S7'!$D$12","v":0},{"$f":"'S7'!$I$12","v":10},{"$f":"'S7'!$I$12","v":10},{"$f":"'S7'!$B$9","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S8'!$D$12","v":0},{"$f":"'S8'!$I$12","v":10},{"$f":"'S8'!$I$12","v":10},{"$f":"'S8'!$B$9","v":"CIRCUIT 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[3,null,null,"Mars","AFFINEMENT","Entretien","de mes OBLIQUES","pour être en bonne santé",null,null,null,null,null,null,"AGONISTE-ANTAGONISTE","Enchainer une série Agoniste avec une série Antagoniste sans pause",null,2,4,20,"60-90","AA",null,"OBLIQUES",3,{"$f":"AR1","v":"S4-BISET1"},{"$f":"AS1","v":"SERIE-CHARGE-S4-BISET1"},{"$f":"AT1","v":"REPS-POURCENT-S4-BISET1"},{"$f":"AU1","v":"RECUP-METH-S4-BISET1"}," Enchainer 2 exos du même groupe musculaire sans pause",2,"LOMBAIRES",{"$f":"AG$4","v":4},20,{"$f":"AI$4","v":45},null,2,"DORSAUX",{"$f":"AM$4","v":4},20,60,null,2,"GRAND DROIT",{"$f":"AS$4","v":4},20,{"$f":"AU4","v":90},null,2,"BICEPS",{"$f":"AY$4","v":4},20,{"$f":"BA4","v":30},null,2,"TRICEPS",{"$f":"BE$4","v":4},20,null,null,2,"TRICEPS",{"$f":"BK$4","v":4},20,{"$f":"BM4","v":15},null,2,null,{"$f":"BQ$4","v":4},20,{"$f":"BS4","v":10},null,2,"DORSAUX",{"$f":"BW$4","v":4},20,{"$f":"BY4","v":25},null,2,null,{"$f":"CC$4","v":4},20,{"$f":"CE4","v":30},null,2,null,{"$f":"CI$4","v":4},20,{"$f":"CK4","v":30},null,2,null,{"$f":"CO$4","v":4},20,{"$f":"CQ4","v":30},null,2,"DORSAUX",{"$f":"CU$4","v":4},20,{"$f":"CW4","v":30},null,2,null,{"$f":"DA$4","v":4},20,{"$f":"DC4","v":30},null,2,null,{"$f":"DG$4","v":4},20,{"$f":"DI4","v":30},null,2,null,{"$f":"DM$4","v":4},20,{"$f":"DO4","v":30},null,2,null,{"$f":"DS$4","v":4},20,{"$f":"DU4","v":30},null,2,{"$f":"'S1'!$D$16","v":"LOMBAIRES"},{"$f":"'S1'!$G$16","v":4},{"$f":"'S1'!$I$16","v":20},{"$f":"'S1'!$K$16","v":45},null,2,{"$f":"'S2'!$D$16","v":"DORSAUX"},{"$f":"'S2'!$G$16","v":4},{"$f":"'S2'!$I$16","v":20},{"$f":"'S2'!$K$16","v":60},null,2,{"$f":"'S3'!$D$16","v":"TRICEPS"},{"$f":"'S3'!$G$16","v":4},{"$f":"'S3'!$I$16","v":20},{"$f":"'S3'!$K$16","v":0},null,2,{"$f":"'S4'!$D$16","v":"GRAND DROIT"},{"$f":"'S4'!$G$16","v":4},{"$f":"'S4'!$I$16","v":20},{"$f":"'S4'!$K$16","v":90},null,2,{"$f":"'S5'!$D$16","v":0},{"$f":"'S5'!$G$16","v":4},{"$f":"'S5'!$I$16","v":20},{"$f":"'S5'!$K$16","v":10},null,2,{"$f":"'S6'!$D$16","v":0},{"$f":"'S6'!$G$16","v":4},{"$f":"'S6'!$I$16","v":20},{"$f":"'S6'!$K$16","v":10},null,2,{"$f":"'S7'!$D$16","v":0},{"$f":"'S7'!$G$16","v":4},{"$f":"'S7'!$I$16","v":20},{"$f":"'S7'!$K$16","v":10},null,2,{"$f":"'S8'!$D$16","v":0},{"$f":"'S8'!$G$16","v":4},{"$f":"'S8'!$I$16","v":20},{"$f":"'S8'!$K$16","v":10},null,2,{"$f":"'S9'!$D$16","v":0},{"$f":"'S9'!$G$16","v":4},{"$f":"'S9'!$I$16","v":20},{"$f":"'S9'!$K$16","v":10},null,2,{"$f":"'S10'!$D$16","v":0},{"$f":"'S10'!$G$16","v":4},{"$f":"'S10'!$I$16","v":20},{"$f":"'S10'!$K$16","v":10},null,2,{"$f":"'S11'!$D$16","v":0},{"$f":"'S11'!$G$16","v":4},{"$f":"'S11'!$I$16","v":20},{"$f":"'S11'!$K$16","v":10},null,2,{"$f":"'S12'!$D$16","v":0},{"$f":"'S12'!$G$16","v":4},{"$f":"'S12'!$I$16","v":20},{"$f":"'S12'!$K$16","v":10},null,2,{"$f":"'S1'!$D$16","v":"LOMBAIRES"},{"$f":"'S1'!$G$16","v":4},{"$f":"'S1'!$I$16","v":20},{"$f":"'S1'!$K$16","v":45},null,2,{"$f":"'S2'!$D$16","v":"DORSAUX"},{"$f":"'S2'!$G$16","v":4},{"$f":"'S2'!$I$16","v":20},{"$f":"'S2'!$K$16","v":60},null,2,{"$f":"'S3'!$D$16","v":"TRICEPS"},{"$f":"'S3'!$G$16","v":4},{"$f":"'S3'!$I$16","v":20},{"$f":"'S3'!$K$16","v":0},null,2,{"$f":"'S4'!$D$16","v":"GRAND DROIT"},{"$f":"'S4'!$G$16","v":4},{"$f":"'S4'!$I$16","v":20},{"$f":"'S4'!$K$16","v":90},null,2,{"$f":"'S5'!$D$16","v":0},{"$f":"'S5'!$G$16","v":4},{"$f":"'S5'!$I$16","v":20},{"$f":"'S5'!$K$16","v":10},null,2,{"$f":"'S6'!$D$16","v":0},{"$f":"'S6'!$G$16","v":4},{"$f":"'S6'!$I$16","v":20},{"$f":"'S6'!$K$16","v":10},null,2,{"$f":"'S7'!$D$16","v":0},{"$f":"'S7'!$G$16","v":4},{"$f":"'S7'!$I$16","v":20},{"$f":"'S7'!$K$16","v":10},null,2,{"$f":"'S8'!$D$16","v":0},{"$f":"'S8'!$G$16","v":4},{"$f":"'S8'!$I$16","v":20},{"$f":"'S8'!$K$16","v":10},null,2,{"$f":"'S9'!$D$16","v":0},{"$f":"'S9'!$G$16","v":4},{"$f":"'S9'!$I$16","v":20},{"$f":"'S9'!$K$16","v":10},null,2,{"$f":"'S10'!$D$16","v":0},{"$f":"'S10'!$G$16","v":4},{"$f":"'S10'!$I$16","v":20},{"$f":"'S10'!$K$16","v":10},null,2,{"$f":"'S11'!$D$16","v":0},{"$f":"'S11'!$G$16","v":4},{"$f":"'S11'!$I$16","v":20},{"$f":"'S11'!$K$16","v":10},null,2,{"$f":"'S12'!$D$16","v":0},{"$f":"'S12'!$G$16","v":4},{"$f":"'S12'!$I$16","v":20},{"$f":"'S12'!$K$16","v":10}]
[4,null,null,"Avril","TONIFICATION","Augmenter le volume","de mes TRAPEZES","pour me détendre","Réaliser plusieurs exercices sollicitant le muscles. Les BISET sont intéressants dans cet objectif.",4,10,75,"2'","VOL","SERIE","Faire des Séries de x réps avec une pause définie",null,1,"x","x","50-100","S",null,"TRAPEZES",4,{"$f":"AX1","v":"S4-BISET2"},{"$f":"AY1","v":"SERIE-CHARGE-S4-BISET2"},{"$f":"AZ1","v":"REPS-POURCENT-S4-BISET2"},{"$f":"BA1","v":"RECUP-METH-S4-BISET2"}," Enchainer 2 exos du même groupe musculaire sans pause",null,"Extension Relevé de buste",{"$f":"AG$5","v":60},10,{"$f":"AI$5","v":"CIRCUIT TRAINING"},null,null,"Barre T",{"$f":"AM$5","v":60},20,"AGONISTE-ANTAGONISTE",null,null,"Crunch sol",{"$f":"AS$5","v":60},null,"BISET",null,null,"Curl barre EZ",{"$f":"AY$5","v":60},10,"PYRAMIDAL",null,null,null,{"$f":"BE$5","v":60},10,{"$f":"BG5","v":"CIRCUIT TRAINING"},null,null,null,{"$f":"BK$5","v":60},10,"AGONISTE-ANTAGONISTE",null,null,null,{"$f":"BQ$5","v":60},10,"CIRCUIT TRAINING",null,null,"Tirage poitrine allongé",{"$f":"BW$5","v":60},10,"SERIE",null,null,null,{"$f":"CC$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"CI$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"CO$5","v":60},10,{"$f":"CQ5","v":"CIRCUIT TRAINING"},null,null,"Traction",{"$f":"CU$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"DA$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"DG$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"DM$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"DS$5","v":60},10,"CIRCUIT TRAINING",null,null,{"$f":"'S1'!$D$17","v":"Extension Relevé de buste"},{"$f":"'S1'!$I$17","v":10},{"$f":"'S1'!$I$17","v":10},{"$f":"'S1'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S2'!$D$17","v":"Barre T"},{"$f":"'S2'!$I$17","v":20},{"$f":"'S2'!$I$17","v":20},{"$f":"'S2'!$B$14","v":"AGONISTE-ANTAGONISTE"},null,null,{"$f":"'S3'!$D$17","v":0},{"$f":"'S3'!$I$17","v":10},{"$f":"'S3'!$I$17","v":10},{"$f":"'S3'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S4'!$D$17","v":"Crunch sol"},{"$f":"'S4'!$I$17","v":0},{"$f":"'S4'!$I$17","v":0},{"$f":"'S4'!$B$14","v":"BISET"},null,null,{"$f":"'S5'!$D$17","v":0},{"$f":"'S5'!$I$17","v":10},{"$f":"'S5'!$I$17","v":10},{"$f":"'S5'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S6'!$D$17","v":0},{"$f":"'S6'!$I$17","v":10},null,{"$f":"'S6'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S7'!$D$17","v":0},{"$f":"'S7'!$I$17","v":0},{"$f":"'S7'!$I$17","v":0},{"$f":"'S7'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S8'!$D$17","v":0},{"$f":"'S8'!$I$17","v":0},{"$f":"'S8'!$I$17","v":0},{"$f":"'S8'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S9'!$D$17","v":0},{"$f":"'S9'!$I$17","v":0},{"$f":"'S9'!$I$17","v":0},{"$f":"'S9'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S10'!$D$17","v":0},{"$f":"'S10'!$I$17","v":0},{"$f":"'S10'!$I$17","v":0},{"$f":"'S10'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S11'!$D$17","v":0},{"$f":"'S11'!$I$17","v":0},{"$f":"'S11'!$I$17","v":0},{"$f":"'S11'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S12'!$D$17","v":0},{"$f":"'S12'!$I$17","v":0},{"$f":"'S12'!$I$17","v":0},{"$f":"'S12'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S1'!$D$17","v":"Extension Relevé de buste"},{"$f":"'S1'!$I$17","v":10},{"$f":"'S1'!$I$17","v":10},{"$f":"'S1'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S2'!$D$17","v":"Barre T"},{"$f":"'S2'!$I$17","v":20},{"$f":"'S2'!$I$17","v":20},{"$f":"'S2'!$B$14","v":"AGONISTE-ANTAGONISTE"},null,null,{"$f":"'S3'!$D$17","v":0},{"$f":"'S3'!$I$17","v":10},{"$f":"'S3'!$I$17","v":10},{"$f":"'S3'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S4'!$D$17","v":"Crunch sol"},{"$f":"'S4'!$I$17","v":0},{"$f":"'S4'!$I$17","v":0},{"$f":"'S4'!$B$14","v":"BISET"},null,null,{"$f":"'S5'!$D$17","v":0},{"$f":"'S5'!$I$17","v":10},{"$f":"'S5'!$I$17","v":10},{"$f":"'S5'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S6'!$D$17","v":0},{"$f":"'S6'!$I$17","v":10},null,{"$f":"'S6'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S7'!$D$17","v":0},{"$f":"'S7'!$I$17","v":0},{"$f":"'S7'!$I$17","v":0},{"$f":"'S7'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S8'!$D$17","v":0},{"$f":"'S8'!$I$17","v":0},{"$f":"'S8'!$I$17","v":0},{"$f":"'S8'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S9'!$D$17","v":0},{"$f":"'S9'!$I$17","v":0},{"$f":"'S9'!$I$17","v":0},{"$f":"'S9'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S10'!$D$17","v":0},{"$f":"'S10'!$I$17","v":0},{"$f":"'S10'!$I$17","v":0},{"$f":"'S10'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S11'!$D$17","v":0},{"$f":"'S11'!$I$17","v":0},{"$f":"'S11'!$I$17","v":0},{"$f":"'S11'!$B$14","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S12'!$D$17","v":0},{"$f":"'S12'!$I$17","v":0},{"$f":"'S12'!$I$17","v":0},{"$f":"'S12'!$B$14","v":"CIRCUIT TRAINING"}]
[5,null,null,"Mai","RENFORCEMENT","Augmenter la définition","de mes muscles DORSAUX","pour me dépenser","Puiser dans les matières grasses en travaillant au moins 40'. LE circuit training en rentabilisant les temps de pause peuvent être intéressants.",4,25,55,"1'","AFFI","PYRAMIDAL","Augmenter ou descendre porgressivement la charge et les réps",null,1,"x","x","50-100","PY",null,"DORSAUX",5,{"$f":"BD1","v":"S3-mini CT.AA"},{"$f":"BE1","v":"SERIE-CHARGE-S3-mini CT.AA"},{"$f":"BF1","v":"REPS-POURCENT-S3-mini CT.AA"},{"$f":"BG1","v":"RECUP-METH-S3-mini CT.AA"},"Enchianer les exos sans pause avec charges adaptées à l'obj",3,"BICEPS",{"$f":"AG$4","v":4},20,{"$f":"AI$4","v":45},null,3,"GRAND DROIT",{"$f":"AM$4","v":4},20,60,null,3,"LOMBAIRES",{"$f":"AS$4","v":4},20,{"$f":"AU4","v":90},null,3,"TRICEPS",{"$f":"AY$4","v":4},20,{"$f":"BA4","v":30},null,3,"GRAND DROIT",{"$f":"BE$4","v":4},20,null,null,3,"GRAND DROIT",{"$f":"BK$4","v":4},20,60,null,3,null,{"$f":"BQ$4","v":4},20,{"$f":"BS4","v":10},null,3,"GRAND DROIT",{"$f":"BW$4","v":4},20,{"$f":"BY4","v":25},null,3,null,{"$f":"CC$4","v":4},20,{"$f":"CE4","v":30},null,3,null,{"$f":"CI$4","v":4},20,{"$f":"CK4","v":30},null,3,null,{"$f":"CO$4","v":4},20,{"$f":"CQ4","v":30},null,3,"GRAND DROIT",{"$f":"CU$4","v":4},20,{"$f":"CW4","v":30},null,3,null,{"$f":"DA$4","v":4},20,{"$f":"DC4","v":30},null,3,null,{"$f":"DG$4","v":4},20,{"$f":"DI4","v":30},null,3,null,{"$f":"DM$4","v":4},20,{"$f":"DO4","v":30},null,3,null,{"$f":"DS$4","v":4},20,{"$f":"DU4","v":30},null,3,{"$f":"'S1'!$D$21","v":"BICEPS"},{"$f":"'S1'!$G$21","v":4},{"$f":"'S1'!$I$21","v":20},{"$f":"'S1'!$K$21","v":45},null,3,{"$f":"'S2'!$D$21","v":"GRAND DROIT"},{"$f":"'S2'!$G$21","v":4},{"$f":"'S2'!$I$21","v":20},{"$f":"'S2'!$K$21","v":60},null,3,{"$f":"'S3'!$D$21","v":"GRAND DROIT"},{"$f":"'S3'!$G$21","v":4},{"$f":"'S3'!$I$21","v":20},{"$f":"'S3'!$K$21","v":0},null,3,{"$f":"'S4'!$D$21","v":"LOMBAIRES"},{"$f":"'S4'!$G$21","v":4},{"$f":"'S4'!$I$21","v":20},{"$f":"'S4'!$K$21","v":90},null,3,{"$f":"'S5'!$D$21","v":0},{"$f":"'S5'!$G$21","v":4},{"$f":"'S5'!$I$21","v":20},{"$f":"'S5'!$K$21","v":10},null,3,{"$f":"'S6'!$D$21","v":0},{"$f":"'S6'!$G$21","v":4},{"$f":"'S6'!$I$21","v":20},{"$f":"'S6'!$K$21","v":10},null,3,{"$f":"'S7'!$D$21","v":0},{"$f":"'S7'!$G$21","v":4},{"$f":"'S7'!$I$21","v":20},{"$f":"'S7'!$K$21","v":10},null,3,{"$f":"'S8'!$D$21","v":0},{"$f":"'S8'!$G$21","v":4},{"$f":"'S8'!$I$21","v":20},{"$f":"'S8'!$K$21","v":10},null,3,{"$f":"'S9'!$D$21","v":0},{"$f":"'S9'!$G$21","v":4},{"$f":"'S9'!$I$21","v":20},{"$f":"'S9'!$K$21","v":10},null,3,{"$f":"'S10'!$D$21","v":0},{"$f":"'S10'!$G$21","v":4},{"$f":"'S10'!$I$21","v":20},{"$f":"'S10'!$K$21","v":10},null,3,{"$f":"'S11'!$D$21","v":0},{"$f":"'S11'!$G$21","v":4},{"$f":"'S11'!$I$21","v":20},{"$f":"'S11'!$K$21","v":10},null,3,{"$f":"'S12'!$D$21","v":0},{"$f":"'S12'!$G$21","v":4},{"$f":"'S12'!$I$21","v":20},{"$f":"'S12'!$K$21","v":10},null,3,{"$f":"'S1'!$D$21","v":"BICEPS"},{"$f":"'S1'!$G$21","v":4},{"$f":"'S1'!$I$21","v":20},{"$f":"'S1'!$K$21","v":45},null,3,{"$f":"'S2'!$D$21","v":"GRAND DROIT"},{"$f":"'S2'!$G$21","v":4},{"$f":"'S2'!$I$21","v":20},{"$f":"'S2'!$K$21","v":60},null,3,{"$f":"'S3'!$D$21","v":"GRAND DROIT"},{"$f":"'S3'!$G$21","v":4},{"$f":"'S3'!$I$21","v":20},{"$f":"'S3'!$K$21","v":0},null,3,{"$f":"'S4'!$D$21","v":"LOMBAIRES"},{"$f":"'S4'!$G$21","v":4},{"$f":"'S4'!$I$21","v":20},{"$f":"'S4'!$K$21","v":90},null,3,{"$f":"'S5'!$D$21","v":0},{"$f":"'S5'!$G$21","v":4},{"$f":"'S5'!$I$21","v":20},{"$f":"'S5'!$K$21","v":10},null,3,{"$f":"'S6'!$D$21","v":0},{"$f":"'S6'!$G$21","v":4},{"$f":"'S6'!$I$21","v":20},{"$f":"'S6'!$K$21","v":10},null,3,{"$f":"'S7'!$D$21","v":0},{"$f":"'S7'!$G$21","v":4},{"$f":"'S7'!$I$21","v":20},{"$f":"'S7'!$K$21","v":10},null,3,{"$f":"'S8'!$D$21","v":0},{"$f":"'S8'!$G$21","v":4},{"$f":"'S8'!$I$21","v":20},{"$f":"'S8'!$K$21","v":10},null,3,{"$f":"'S9'!$D$21","v":0},{"$f":"'S9'!$G$21","v":4},{"$f":"'S9'!$I$21","v":20},{"$f":"'S9'!$K$21","v":10},null,3,{"$f":"'S10'!$D$21","v":0},{"$f":"'S10'!$G$21","v":4},{"$f":"'S10'!$I$21","v":20},{"$f":"'S10'!$K$21","v":10},null,3,{"$f":"'S11'!$D$21","v":0},{"$f":"'S11'!$G$21","v":4},{"$f":"'S11'!$I$21","v":20},{"$f":"'S11'!$K$21","v":10},null,3,{"$f":"'S12'!$D$21","v":0},{"$f":"'S12'!$G$21","v":4},{"$f":"'S12'!$I$21","v":20},{"$f":"'S12'!$K$21","v":10}]
[6,null,null,"Juin","ENDURANCE FORCE","Tonification","de mes LOMBAIRES","pour me dépasser","Travailler avec des charges lourdes mais une bonne récup.",4,6,85,"3'","PUI",null,null,null,null,null,null,null,null,null,"LOMBAIRES",6,{"$f":"BJ1","v":"VOLUME HAUT DU CORPS"},{"$f":"BK1","v":"SERIE-CHARGE-VOLUME HAUT DU CORPS"},{"$f":"BL1","v":"REPS-POURCENT-VOLUME HAUT DU CORPS"},{"$f":"BM1","v":"RECUP-METH-VOLUME HAUT DU CORPS"},"Choisir des exos maitrisés avec charges assez lourdes",null,"Curl poulie basse Supination",{"$f":"AG$5","v":60},10,{"$f":"AI$5","v":"CIRCUIT TRAINING"},null,null,"Crunch machine",{"$f":"AM$5","v":60},10,"AGONISTE-ANTAGONISTE",null,null,"Soulevé de terre à la barre",{"$f":"AS$5","v":60},10,"BISET",null,null,"Tirage poulie haute",{"$f":"AY$5","v":60},10,"PYRAMIDAL",null,null,null,{"$f":"BE$5","v":60},10,{"$f":"BG5","v":"CIRCUIT TRAINING"},null,null,null,{"$f":"BK$5","v":60},10,{"$f":"BM5","v":"AGONISTE-ANTAGONISTE"},null,null,null,{"$f":"BQ$5","v":60},10,"CIRCUIT TRAINING",null,null,"Crunch sol",{"$f":"BW$5","v":60},10,"SERIE",null,null,null,{"$f":"CC$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"CI$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"CO$5","v":60},10,{"$f":"CQ5","v":"CIRCUIT TRAINING"},null,null,"Relevé de jambes allongé",{"$f":"CU$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"DA$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"DG$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"DM$5","v":60},10,"CIRCUIT TRAINING",null,null,null,{"$f":"DS$5","v":60},10,"CIRCUIT TRAINING",null,null,{"$f":"'S1'!$D$22","v":"Curl poulie basse Supination"},{"$f":"'S1'!$I$22","v":10},{"$f":"'S1'!$I$22","v":10},{"$f":"'S1'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S2'!$D$22","v":"Crunch machine"},{"$f":"'S2'!$I$22","v":10},{"$f":"'S2'!$I$22","v":10},{"$f":"'S2'!$B$19","v":"AGONISTE-ANTAGONISTE"},null,null,{"$f":"'S3'!$D$22","v":0},{"$f":"'S3'!$I$22","v":10},{"$f":"'S3'!$I$22","v":10},{"$f":"'S3'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S4'!$D$22","v":"Soulevé de terre à la barre"},{"$f":"'S4'!$I$22","v":10},{"$f":"'S4'!$I$22","v":10},{"$f":"'S4'!$B$19","v":"BISET"},null,null,{"$f":"'S5'!$D$22","v":0},{"$f":"'S5'!$I$22","v":10},{"$f":"'S5'!$I$22","v":10},{"$f":"'S5'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S6'!$D$22","v":0},{"$f":"'S6'!$I$22","v":10},null,{"$f":"'S6'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S7'!$D$22","v":0},{"$f":"'S7'!$I$22","v":0},{"$f":"'S7'!$I$22","v":0},{"$f":"'S7'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S8'!$D$22","v":0},{"$f":"'S8'!$I$22","v":0},{"$f":"'S8'!$I$22","v":0},{"$f":"'S8'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S9'!$D$22","v":0},{"$f":"'S9'!$I$22","v":0},{"$f":"'S9'!$I$22","v":0},{"$f":"'S9'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S10'!$D$22","v":0},{"$f":"'S10'!$I$22","v":0},{"$f":"'S10'!$I$22","v":0},{"$f":"'S10'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S11'!$D$22","v":0},{"$f":"'S11'!$I$22","v":0},{"$f":"'S11'!$I$22","v":0},{"$f":"'S11'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S12'!$D$22","v":0},{"$f":"'S12'!$I$22","v":0},{"$f":"'S12'!$I$22","v":0},{"$f":"'S12'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S1'!$D$22","v":"Curl poulie basse Supination"},{"$f":"'S1'!$I$22","v":10},{"$f":"'S1'!$I$22","v":10},{"$f":"'S1'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S2'!$D$22","v":"Crunch machine"},{"$f":"'S2'!$I$22","v":10},{"$f":"'S2'!$I$22","v":10},{"$f":"'S2'!$B$19","v":"AGONISTE-ANTAGONISTE"},null,null,{"$f":"'S3'!$D$22","v":0},{"$f":"'S3'!$I$22","v":10},{"$f":"'S3'!$I$22","v":10},{"$f":"'S3'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S4'!$D$22","v":"Soulevé de terre à la barre"},{"$f":"'S4'!$I$22","v":10},{"$f":"'S4'!$I$22","v":10},{"$f":"'S4'!$B$19","v":"BISET"},null,null,{"$f":"'S5'!$D$22","v":0},{"$f":"'S5'!$I$22","v":10},{"$f":"'S5'!$I$22","v":10},{"$f":"'S5'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S6'!$D$22","v":0},{"$f":"'S6'!$I$22","v":10},null,{"$f":"'S6'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S7'!$D$22","v":0},{"$f":"'S7'!$I$22","v":0},{"$f":"'S7'!$I$22","v":0},{"$f":"'S7'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S8'!$D$22","v":0},{"$f":"'S8'!$I$22","v":0},{"$f":"'S8'!$I$22","v":0},{"$f":"'S8'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S9'!$D$22","v":0},{"$f":"'S9'!$I$22","v":0},{"$f":"'S9'!$I$22","v":0},{"$f":"'S9'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S10'!$D$22","v":0},{"$f":"'S10'!$I$22","v":0},{"$f":"'S10'!$I$22","v":0},{"$f":"'S10'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S11'!$D$22","v":0},{"$f":"'S11'!$I$22","v":0},{"$f":"'S11'!$I$22","v":0},{"$f":"'S11'!$B$19","v":"CIRCUIT TRAINING"},null,null,{"$f":"'S12'!$D$22","v":0},{"$f":"'S12'!$I$22","v":0},{"$f":"'S12'!$I$22","v":0},{"$f":"'S12'!$B$19","v":"CIRCUIT TRAINING"}]
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[null,"%","Charge","Série","Réps","Récup","Ressenti","Ajustement",null,null,null,null,null,null,"Répétition max","% du MAX",null,null,null,null,null,null,null,null,5,"MA SEANCE 5",{"$f":"EW$1","v":"SERIE-CHARGE-MA SEANCE 5"},{"$f":"EX$1","v":"REPS-POURCENT-MA SEANCE 5"},{"$f":"EY$1","v":"RECUP-METH-MA SEANCE 5"},"Enchianer les exos sans pause avec charges adaptées à l'obj"]
[null,null,null,2,3,0,"CHALEUR","+",null,null,null,null,null,null,1,100,null,null,null,null,null,null,null,null,6,"MA SEANCE 6",{"$f":"FC$1","v":"SERIE-CHARGE-MA SEANCE 6"},{"$f":"FD$1","v":"REPS-POURCENT-MA SEANCE 6"},{"$f":"FE$1","v":"RECUP-METH-MA SEANCE 6"},"Choisir des exos maitrisés avec charges assez lourdes"]
[null,55,0,3,4,15,"ça chauffe","-",null,null,null,null,null,null,2,97,null,null,null,null,null,null,null,null,7,"MA SEANCE 7",{"$f":"FI$1","v":"SERIE-CHARGE-MA SEANCE 7"},{"$f":"FJ$1","v":"REPS-POURCENT-MA SEANCE 7"},{"$f":"FK$1","v":"RECUP-METH-MA SEANCE 7"},"Faire la montée de la pyramide pour trouver son max"]
[null,60,5,4,6,30,"ça brûle","=",null,null,null,null,null,null,3,93,null,null,null,null,null,null,null,null,8,"MA SEANCE 8",{"$f":"FO$1","v":"SERIE-CHARGE-MA SEANCE 8"},{"$f":"FP$1","v":"REPS-POURCENT-MA SEANCE 8"},{"$f":"FQ$1","v":"RECUP-METH-MA SEANCE 8"},0]
[null,65,10,5,8,45,"ça crame",null,null,null,null,null,null,null,4,90,null,null,null,null,null,null,null,null,9,"MA SEANCE 9",{"$f":"FU$1","v":"SERIE-CHARGE-MA SEANCE 9"},{"$f":"FV$1","v":"REPS-POURCENT-MA SEANCE 9"},{"$f":"FW$1","v":"RECUP-METH-MA SEANCE 9"},0]
[null,70,15,6,10,60,"légère chauffe",null,null,null,null,null,null,null,5,88,null,null,null,null,null,null,null,null,10,"MA SEANCE 10",{"$f":"GA$1","v":"SERIE-CHARGE-MA SEANCE 10"},{"$f":"GB$1","v":"REPS-POURCENT-MA SEANCE 10"},{"$f":"GC$1","v":"RECUP-METH-MA SEANCE 10"},0]
[null,75,20,null,12,90,null,null,null,null,null,null,null,null,6,86,null,null,null,null,null,null,null,null,11,"MA SEANCE 11",{"$f":"GG$1","v":"SERIE-CHARGE-MA SEANCE 11"},{"$f":"GH$1","v":"REPS-POURCENT-MA SEANCE 11"},{"$f":"GI13","v":"CIRCUIT TRAINING"},0]
[null,80,25,1,15,120,"TONICITE",null,null,null,null,null,null,null,7,83,null,null,null,null,null,null,null,null,12,"MA SEANCE 12",{"$f":"GM$1","v":"SERIE-CHARGE-MA SEANCE 12"},{"$f":"GN$1","v":"REPS-POURCENT-MA SEANCE 12"},{"$f":"GO13","v":"CIRCUIT TRAINING"},0]
[null,85,30,7,20,150,"c'est lourd",null,null,null,null,null,null,null,8,80]
[null,90,35,8,25,180,"ça tire",null,null,null,null,null,null,null,9,78]
[null,95,40,9,30,null,"ça gonfle",null,null,null,null,null,null,null,10,76]
[null,100,45,10,40,5,"ça tremble",null,null,null,null,null,null,null,11,73]
[null,null,50,11,null,10,"C'est dur",null,null,null,null,null,null,null,12,70]
[null,2,55,12,1,20,null,null,null,null,null,null,null,null,13,68]
[null,5,60,null,2,25,"Je n'ai plus de forces",null,null,null,null,null,null,null,14,66]
[null,8,65,null,5,40,"Je n'arrive plus à bouger",null,null,null,null,null,null,null,15,64]
[null,10,70,null,7,50,"C'était dur mais je me sens bien",null,null,null,null,null,null,null,16,62]
[null,15,75,null,9,null,null,null,null,null,null,null,null,null,17,60]
[null,20,80,null,11,null,null,null,null,null,null,null,null,null,18,58]
[null,25,85,null,13,null,null,null,null,null,null,null,null,null,19,56]
[null,30,90,null,14,null,null,null,null,null,null,null,null,null,20,54]
[null,35,95,null,16,null,null,null,null,null,null,null,null,null,21,52]
[null,40,100,null,17,null,null,null,null,null,null,null,null,null,22,50]
[null,45,105,null,18,null,null,null,null,null,null,null,null,null,23,48]
[null,105,110,null,19,null,null,null,null,null,null,null,null,null,24,46]
[null,110,null,null,null,null,null,null,null,null,null,null,null,null,25,44]
[null,null,2,null,null,null,null,null,null,null,null,null,null,null,26,42]
[null,null,3,null,null,null,null,null,null,null,null,null,null,null,27,40]
[null,null,4,null,null,null,null,null,null,null,null,null,null,null,28,38]
[null,null,6,null,null,null,null,null,null,null,null,null,null,null,29,36]
[null,7,7,null,null,null,null,null,null,null,null,null,null,null,30,34]
[null,8,8]
[null,9,9]
[null,11,11]
[null,13,13]
[null,14,14]
[null,16,16]
[null,17,17]
[null,18,18]
[null,19,19]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"9-CROSSTRAINING",null,null,null,"9- VOS WODS"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"TOUS LES WODS","CROSSFIT",{"$f":"CONCATENATE(AP90,1)","v":"Pti ZEUS1"},"CROSSFIT",{"$f":"CONCATENATE(AR90,1)","v":"TABATA1"},"CROSSFIT",{"$f":"CONCATENATE(AT90,1)","v":"APHRODITE1"},"CROSSFIT",{"$f":"CONCATENATE(AV90,1)","v":"10x101"},"CROSSFIT",{"$f":"CONCATENATE(AX90,1)","v":"1"},"CROSSFIT",{"$f":"CONCATENATE(AZ90,1)","v":"1"},"CROSSFIT",{"$f":"CONCATENATE(BB90,1)","v":"1"},"CROSSFIT",{"$f":"CONCATENATE(BD90,1)","v":"1"},"CROSSFIT",{"$f":"CONCATENATE(BF90,1)","v":"1"},"CROSSFIT",{"$f":"CONCATENATE(BH90,1)","v":"1"},"CROSSFIT",{"$f":"CONCATENATE(BJ90,1)","v":"1"},"CROSSFIT",{"$f":"CONCATENATE(BL90,1)","v":"1"},null,"LAFAY",{"$f":"CONCATENATE(BO90,1)","v":"NIVEAU11"},"LAFAY",{"$f":"CONCATENATE(BQ90,1)","v":"NIVEAU21"},"LAFAY",{"$f":"CONCATENATE(BS90,1)","v":"NIVEAU31"},"LAFAY",{"$f":"CONCATENATE(BU90,1)","v":"NIVEAU41"},"LAFAY",{"$f":"CONCATENATE(BW90,1)","v":"NIVEAU51"},"LAFAY",{"$f":"CONCATENATE(BY90,1)","v":"NIVEAU61"},"LAFAY",{"$f":"CONCATENATE(CA90,1)","v":"NIVEAU71"},"LAFAY",{"$f":"CONCATENATE(CC90,1)","v":"NIVEAU81"},"LAFAY",{"$f":"CONCATENATE(CE90,1)","v":"NIVEAU91"},"LAFAY",{"$f":"CONCATENATE(CG90,1)","v":"NIVEAU101"},"LAFAY",{"$f":"CONCATENATE(CI90,1)","v":"NIVEAU111"},"LAFAY",{"$f":"CONCATENATE(CK90,1)","v":"NIVEAU121"}]
[null,"7- INFOS DU PROFIL (MOI)",null,null,null,null,null,null,null,null,null,"8-L'ECHAUFFEMENT",null,null,"1ere partie",null,null,null,"2ème partie",null,null,null,"3ème partie",null,null,null,"CITATION",null,null,"ETIREMENT",null,null,"RELAXATION",null,null,null,null,"CROSSFIT",null,null,null,"Pti ZEUS","AMRAP","TABATA","AMRAP","APHRODITE","AMRAP","10x10","AMRAP",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"NIVEAU1",null,"NIVEAU2",null,"NIVEAU3",null,"NIVEAU4",null,"NIVEAU5",null,"NIVEAU6",null,"NIVEAU7",null,"NIVEAU8",null,"NIVEAU9",null,"NIVEAU10",null,"NIVEAU11",null,"NIVEAU12"]
[null,"Taille","poids ","Age","imc","interprétation","morphologie homme","morphologie femme","sexe","% masse grasse",null,"ECHAUFFEMENT",null,null,"ECHAUFFEMENT CARDIO-PULMONAIRE","Durée","EXO MISE EN ROUTE","PRINCIPE","ARTICULATIONS","Durée","EXOS","PRINCIPE","NOM METHODE 3eme partie","Durée","EXO MISE EN ROUTE","PRINCIPE","CITATION",null,null,"Durée",null,"Principe","Durée","Quoi ?","Principe",null,null,"REPS","TOURS","temps",{"$f":"AP90","v":"Pti ZEUS"},"Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps",null,"Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps","Exos","Réps"]
[null,1.3,40,10,"obésité morbide ou massive","+ de 40","endomorphe","sablier","homme",5,null,"S1",null,null,"CORDE A SAUTER","3'","3x45\" min","NE PAS S'ARRETER","ARTICULATIONS","3'","Cou - Epaules - Coudes - Poignets - Bassin - Genoux - Chevilles","dU HAUT VERS LE BAS","CROSSTRAINING","6'","WOD 10x10","Valider chaque rép","NE PAS LACHER !",null,null,"7\" par étirement",null,"Dès que ça tire, on maintient la position sans se faire mal","5'","Couchez vous sur le dos, genoux fléchis, pieds posés à plat et bas dud dos collé au sol.\nInspirez profondément par le nez en gonflant le ventre pendant 5 à 6 secondes. Expirez avec la bouche (trente secondes ou plus) en rentrant progressivement le ventre. soufflez au maximum pour chasser la totalité de l'air. pour cela vous devez rentrer le ventre le plus possible en conctractant vos abdominaux.","Soyez détendu. Concentrez vous sur votre respiration",null,null,null,null,null,{"$f":"AR90","v":"TABATA"},"Wall ball",10,"Relevé de genoux",12,"Squat",6,"Relevé de genoux",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",5]
[null,1.31,41,11,"obésité sévère","35-40","ectomorphe","triangle inversé","femme",6,null,"S2",null,null,"CORDE A SAUTER",null,"3x45\"",null,null,null,null,null,"TABATA","2'",null,"10\" effort intense - 10\" pause",null,null,null,null,null,null,null,null,null,null,null,5,1,0,{"$f":"AT90","v":"APHRODITE"},"Dead lift",10,"Jump squat",12,"Sit up",6,"Squat (air)",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A3",50]
[null,1.32,42,12,"obésivité modérée","30-35","mesomorphe","triangle",null,7,null,"S3",null,null,"CORDE A SAUTER",null,"3x1'",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,6,2,1,{"$f":"AV90","v":"10x10"},"Jump Box",10,"Sauts groupés",12,"Burpees",6,"Sauts groupés",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A6",10]
[null,1.33,43,13,"surpoids","25-30",null,8,null,8,null,"S4",null,null,"CORDE A SAUTER",null,"4x30\"",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,7,3,2,{"$f":"AX90","v":0},"Push Press",10,"Burpees",12,"Twist russe",6,"Burpees",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"C7",20]
[null,1.34,44,14,"corpulence normale","18,5-25",null,"rectangle",null,9,null,"S5",null,null,"CORDE A SAUTER",null,"4x45\"",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,8,4,3,{"$f":"AZ90","v":0},"Pompes",10,null,null,"Montée genou",6,"Genou vers coude",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",25]
[null,1.35,45,15,"maigreur","16,5-18,5",null,"ronde",null,10,null,"S6",null,null,"CORDE A SAUTER",null,"4x1'",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,9,5,4,{"$f":"BB90","v":0},"Squat (back)",10,null,null,"Planche",6,"Jump squat",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",2]
[null,1.36,46,16,"famine","-16,5",null,"ovale",null,11,null,"S7",null,null,"CORDE A SAUTER",null,"2x1'",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,10,6,5,{"$f":"BD90","v":0},null,null,null,null,"Jumping jack",6,"Pompes",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",15]
[null,1.37,47,17,null,null,null,null,null,12,null,"S8",null,null,"CORDE A SAUTER",null,"2x1'30",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,15,7,6,{"$f":"BF90","v":0},null,null,null,null,"Gainage obliques",6,"Fentes sautées",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",12]
[null,1.38,48,18,null,null,null,"X",null,13,null,"S9",null,null,"CORDE A SAUTER",null,"2x2'",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,20,8,7,{"$f":"BH90","v":0},null,null,null,null,"Pompes",6,"Mountain climbers",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",10]
[null,1.39,49,19,null,null,null,"A",null,14,null,"S10",null,null,null,null,"3'",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,25,9,8,{"$f":"BJ90","v":0},null,null,null,null,"Mountain climbers",6,"Tractions",10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",5]
[null,1.4,50,20,null,null,null,"V",null,15,null,"S11",null,null,null,null,"4'",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,30,10,9,{"$f":"BL90","v":0},null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",6]
[null,1.41,51,21,null,null,null,"H",null,16,null,"S12",null,null,null,null,"5'",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,35,11,10,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",12]
[null,1.42,52,22,null,null,null,"O",null,17,null,"S13",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,40,12,11,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",9]
[null,1.43,53,23,null,null,null,8,null,18,null,"S14",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,45,null,12,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",50]
[null,1.44,54,24,null,null,null,0,null,19,null,"S15",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,50,null,13,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"A",30]
[null,1.45,55,25,null,null,null,null,null,20,null,"S16",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,14]
[null,1.46,56,26,null,null,null,null,null,21,null,"S17",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,1,null,15]
[null,1.47,57,27,null,null,null,null,null,22,null,"S18",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,2,null,16]
[null,1.48,58,28,null,null,null,null,null,23,null,"S19",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,3,null,17]
[null,1.49,59,29,null,null,null,null,null,24,null,"S20",null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,4,null,18]
[null,1.5,60,30,null,null,null,null,null,25,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,11,null,19]
[null,1.51,61,31,null,null,null,null,null,26,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,12,null,20]
[null,1.52,62,32,null,null,null,null,null,27,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,13,null,21]
[null,1.53,63,33,null,null,null,null,null,28,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,14,null,22]
[null,1.54,64,34,null,null,null,null,null,29,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,16,null,23]
[null,1.55,65,35,null,null,null,null,null,30,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,17,null,24]
[null,1.56,66,36,null,null,null,null,null,31,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,18,null,25]
[null,1.57,67,37,null,null,null,null,null,32,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,19,null,26]
[null,1.58,68,38,null,null,null,null,null,33,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,27]
[null,1.59,69,39,null,null,null,null,null,34,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,55,null,28]
[null,1.6,70,40,null,null,null,null,null,35,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,60,null,29]
[null,1.61,71,41,null,null,null,null,null,36,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,70,null,30]
[null,1.62,72,42,null,null,null,null,null,37,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,80,null,31]
[null,1.63,73,43,null,null,null,null,null,38,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,90,null,32]
[null,1.64,74,44,null,null,null,null,null,39,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,100,null,33]
[null,1.65,75,45,null,null,null,null,null,40,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,34]
[null,1.66,76,46,null,null,null,null,null,41,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,35]
[null,1.67,77,47,null,null,null,null,null,42,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,36]
[null,1.68,78,48,null,null,null,null,null,43,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,37]
[null,1.69,79,49,null,null,null,null,null,44,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,38]
[null,1.7,80,50,null,null,null,null,null,45,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,39]
[null,1.71,81,51,null,null,null,null,null,46,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,40]
[null,1.72,82,52,null,null,null,null,null,47,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,41]
[null,1.73,83,53,null,null,null,null,null,48,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,42]
[null,1.74,84,54,null,null,null,null,null,49,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,43]
[null,1.75,85,55,null,null,null,null,null,50,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,44]
[null,1.76,86,56,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,45]
[null,1.77,87,57,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,46]
[null,1.78,88,58,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,47]
[null,1.79,89,59,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,48]
[null,1.8,90,60,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,49]
[null,1.81,91,61,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,50]
[null,1.82,92,62,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,51]
[null,1.83,93,63,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,52]
[null,1.84,94,64,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,53]
[null,1.85,95,65,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,54]
[null,1.86,96,66,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,55]
[null,1.87,97,67,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,56]
[null,1.88,98,68,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,57]
[null,1.89,99,69,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,58]
[null,1.9,100,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,59]
[null,1.91,101]
[null,1.92,102]
[null,1.93,103]
[null,1.94,104]
[null,1.95,105]
[null,1.96,106]
[null,1.97,107]
[null,1.98,108]
[null,1.99]
[null,2]
[null,2.0099999999999998]
[]
[]
[]
[]
[]
[]
[]
[]
[null,"11- Permis muscu et CCF CAP"]
[null,"CONCEVOIR",null,null,null,null,null,null,null,null,null,null,"pts permis","Maitrise exos"]
[null,"Construction de la séance","points ","Connaissance des GM","points",null,null,null,null,null,null,null,null,"Maitrisé"]
[null,"Baclée",0,"Aucun intérêt",0,null,null,null,null,null,null,null,20,"En cours"]
[null,"Des aberrations",0.5,"Méconnaissance",0.5,null,null,null,null,null,null,null,19]
[null,"Cohérente ",1,"Localisations-Fonctions",1,null,null,null,null,null,null,null,18,"Posture"]
[null,"Adaptée",1.5,"Générales",1.5,null,null,null,null,null,null,null,17,"Réalisation"]
[null,null,null,null,null,null,null,null,null,null,null,null,16,"Respiration"]
[null,null,null,null,null,null,null,null,null,null,null,null,15,"Charge"]
[null,null,null,null,null,null,null,null,null,null,null,null,14]
[null,null,null,null,null,null,null,null,null,null,null,null,13,"Dégradations"]
[null,null,null,null,null,null,null,null,null,null,null,null,12,"Compensations"]
[null,null,null,null,null,null,null,null,null,null,null,null,11]
[null,null,null,null,null,null,null,null,null,null,null,null,10,"Multiples erreurs"]
[null,null,null,null,null,null,null,null,null,null,null,null,9]
[null,null,null,null,null,null,null,null,null,null,null,null,8]
[null,null,null,null,null,null,null,null,null,null,null,null,7]
[null,null,null,null,null,null,null,null,null,null,null,null,6]
[null,"PRODUIRE",null,null,null,null,null,null,null,null,null,null,5]
[null,"Echauffement","points ","Posture","points ","Réalisation","points ","Engagement","points ","Parade","points ",null,4]
[null,"Inexistant",0,"Mise en péril",0,"Dégradations importantes/compensations",0,"Insuffisant",0,"Méconnus",0,null,3]
[null,"Inopérant",0.5,"Placement sécuritaire 1/2 exo",1,"Dégradations sur 1 exo /2",1.5,"Mal dosé",1,"Peu concerné",1,null,2]
[null,"Standard",1.25,"Placement sécuritaire",2,"Globalement adaptée",3,"Visible (début tremblements, ..)",1.5,"Efficacité",2,null,1]
[null,"Adapté",2,"Sécurité de soi et des autres",3,"Contrôlée",4,"Indicateurs marqués et amplifiés en fin d'exo",2,"Assistance spontanée",3,null,0]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,"ANALYSER"]
[null,"Bilan","points ","Ressentis","points "]
[null,"Absent",0,"Absence de liens",0]
[null,"Sommaire",0.5,"Effort de liens",0.75]
[null,"Global",1,"Liens clairs et multiples",1.5]
[null,"Complet",1.5]

{"sheet":"EX","index":34,"n_rows":341,"n_cols":12,"rows_kept":341,"cut":false,"hidden":false,"merged":[]}
[null,"MUSCLES","IMAGES","POSITION DEPART",2,3,4,5,"REALISATION","RESPIRATION","AUTRES MUCLES SOLLICITES","ETIREMENT"]
[null,{"$f":"B6","v":"PECTORAUX"},"DORSAUX","TRICEPS","AVANT-BRAS"]
[null,{"$f":"B36","v":"GRAND DROIT"},"LOMBAIRES","QUADRICEPS","FESSIERS"]
[null,"OBLIQUES","DELTOIDES","ISCHIOS"]
[null,"TRAPEZES","BICEPS","MOLLETS"]
[null,"PECTORAUX"]
[null,"Butterfly",null,"ASSIS DOS COLLE","CHARGE ADAPTEE","PIEDS AU SOL - tete","TETE POSEE","CONCENTRE","Prendre les poignées dans les mains. Démarrer avec les bras derrière la charge. Fermer la machine pour entrer en contact. Relvenir en position intiale sans forcer","Expirez en fin d'effort. Inspirez lorsque vous revenez en position initiale","Biceps, déltoïdes"]
[null,"Développé couché haltère",null,"MAINS ECARTES LARGEUR EPAULE","DOS EN APPUI","GENOUX FLECHIS",null,null,"Tendez les bras au-dessus des épaules. \nPliez les bras et laissez redescendre progressivement la barre \njusqu'à toucher la poitrine \nRemontez lentement la barre \n","Expirez (vider les poumons) lorsque vous tendez les bras\net inspirez (gonfler les poumons) lorsque vous redescendez la barre au contact\n","Deltoïdes, Triceps Brachial"]
[null,"Développé couché barre",null,"MAINS ECARTES LARGEUR EPAULE","DOS EN APPUI","GENOUX FLECHIS",null,null,"Tendez les bras au-dessus des épaules. \nPliez les bras et laissez redescendre progressivement la barre \njusqu'à toucher la poitrine \nRemontez lentement la barre \n","Expirez (vider les poumons) lorsque vous tendez les bras\net inspirez (gonfler les poumons) lorsque vous redescendez la barre au contact\n","Deltoïdes, Triceps Brachial"]
[null,"Dips pectoraux",null,"BUSTE LEGEREMENT PENCHE","PIEDS DECOLLES DU SOL","ECARTEMENT ENVIRON 60 cm",null,null,"Descendre doucement jusqu'à ce que les bras soient parallèles au sol. Remontez lentement","Expirez lorsque vous remontez et inspirez lors de la descente.","Deltoïde antérieur, pectoraux, Triceps"]
[null,"Ecarté couché",null,"PLAQUER LES LOMBAIRES CONTRE LE SIEGE","BRAS TENDUS",null,null,null,"Montez et descendre les haltères en réalisant des 1/4 de cercles en veillant à arrêter avant que les haltères ne se touchent. Fléchir les coudes d'un angle constant pendant le trajet. Ne pas descendre trop bas.","Expirez lorsque vous ramenez les haltères l'une contre l'autre et inspierz lors de la descente","Deltoïde antérieur, Grand pectoral, Petit pectoral"]
[null,"Ecarté poulies hautes",null,"Les 2 POIGNEES DANS LES MAINS","BUSTE LEGEREMENT PENCHE EN AVANT","JAMBE DROITE DEVANT",null,null,"Ramenez les poignées vers l'avant en contractant les pecoraux. Pour le retour gardez l'angle de flexion des coudes constant. Ne pas remontez trop haut. On peut croiser les bras à la fin du mouvement.","Expirez en ramenant les poignées l'une contre l'autre et inspirez en écartant les bras","Déltoïde antérieur, Grand pectoral"]
[null,"Pompes",null,"CONTRACTER LES FESSIERS","NE PAS CAMBRER LE DOS","ABDOS SOUS TENSION","BRAS TENDUS",null,"Descendre le buste le plus bas possible et reveir à la position de départ. Varier les angles et les hauteurs selon l'objectif.","Expirez lorsque vous tendez les bras et inspirez lors de la descente.","Deltoïde antérieur, Grand pectoral, tricpes brachial, Abdos"]
[null,"Incliné Barre",null,"DOS EN APPUI"]
[null,"Incliné Haltères"]
[null,"Décliné Barre "]
[null,"Décliné Haltères"]
[null,"Pull-Over",null,"ALLONGE SUR LE BANC","UN HALTERE DANS LES MAINS","GENOUX FLECHIS","COUDES LEGEREMENT FLECHIS","DOS A PLAT","Descendre la charge en arrière en inspirant. Revenez à la position de départ.","Expirez en revenant à la position de départ et inspirez en descendant l'haltère"]
[null,"A"]
[null,"B "]
[null,"Soulèvement avant et arrêt"]
[null,"Vol des cables de banc plat"]
[null,"Pompes sur genou"]
[null,"Pompes un bras"]
[null,"Pompes plongées",null,18]
[null,null,null,19]
[]
[null,null,null,20]
[null,null,null,21]
[]
[null,null,null,22]
[null,null,null,23]
[]
[null,null,null,24]
[null,null,null,25]
[null,"GRAND DROIT"]
[null,"Crunch sol",null,"LOMBAIRES PLAQUEES AU SOL","GENOUX FLECHIS ET ECARTES","MAINS AU NIVEAU DES TEMPES","REGARDER UN POINT FIXE","LE HAUT DU DOS NE TOUCHE PAS LE SOL","Relevez le buste le plus haut possible en direction des genoux en contractant les abdos et en gardant les lombaires plaquées. Déescendre doucement sans toucher le sol","Expirez lorsque le buste monte  et inspirez en position initiale"]
[null,"Poulie haute corde",null,28]
[null,"Roulette"]
[null,"Gainage planche",null,30]
[null,"Relevé de jambes fléchies",null,"Mains sur les poignées","Regarder un point fixe vers l'avant","Genoux fléchis et serrés","Pieds décollés du sol",null,"Montez les genoux le plus haut possible et redescendez lentement sans cambrer le dos","Les muscles étant constamment contractés ayez une expiration en contractant fort","Grand droit, bas du ventre, Droit antérieur et Psoas"]
[null,"Relevé de jambes tendues"]
[null,"Relevé de jambes allongé",null,32]
[null,"Crunch machine",null,33]
[null,"Ab Coaster"]
[null,"Swiss-Ball",null,34]
[null,"Swiss-Ball assis",null,35]
[null,"Crunch Banc"]
[null,"Aspirateur de l'estomac",null,36]
[null,"Ciseaux",null,37]
[null,"Chin / Crunch de Gorille"]
[null,"Suspension de saut carpé",null,38]
[null,"Butt-ups",null,39]
[null,"Twist russe"]
[null,"Crunch porte feuille",null,40]
[null,"Crunch assis à la poulie",null,41]
[null,"Crunch pieds au sol",null,"Pieds à plat","Mains croisées sur la poitrine","Lombaires plaquées au sol","Genoux fléchis",null,"Relevez le buste le plus haut possible en direction des genoux et redescendez douvement en déroulant sans toucher le sol","Expirez lorsque le buste monte et inspiez lorsque le dos redescend au sol."]
[null,"Rameur assis banc",null,42]
[null,"Relevé de jambes bassin décollé",null,43]
[null,"Enroulé de buste lesté"]
[null,"Relevé de bassin à une jambe",null,44]
[null,"Pompes en T",null,45]
[null,"Superman "]
[null,null,null,46]
[null,null,null,47]
[null,"OBLIQUES"]
[null,"Rotation buste",null,48]
[null,"Gainage",null,49]
[null,"Crunch décliné obliques"]
[null,"Crunch obliques sol",null,50,"LOMBAIRES PLAQUEES AU SOL","MAIN SUR LES TEMPES","UN GENOU RELEVE",null,null,"Relevez le buste en amenant un épaule devant le genou opposé et en visant avec le coude. Revenir doucement et alternez.","Expirez lorsque le coude monte en direction du genou et inspirez lorsque le dos redescend."]
[null,"Chaise romaine",null,51]
[null,"Flexion latérale"]
[null,"Relevé de jambe oblique",null,52]
[null,"Crunch latéraux ",null,53]
[null,"Air bike"]
[null,"Rotation assis du buste à la barre",null,54]
[null,"Flexion latérales avec haltères",null,55]
[null,"Torsion de bassin couché"]
[null,null,null,56]
[null,null,null,57]
[]
[null,null,null,58]
[null,null,null,59]
[]
[null,null,null,60]
[null,null,null,61]
[]
[null,null,null,62]
[null,null,null,63]
[]
[null,null,null,64]
[null,null,null,65]
[]
[null,null,null,66]
[null,null,null,67]
[null,"TRAPEZES "]
[null,"Shrug haltères",null,68]
[null,"Shrug barre",null,69]
[null,"Tirage menton barre",null,"PIEDS ECARTES LARGEUR DU BASSIN","GENOUX LEGEREMENT FLECHIS","DOS DROIT","COUDES LEGEREMENT FLECHIS","MAINS ECARTEES DE 10 cm","Levez le barre en plian tles coudes jusqu'au niveau du cou. Veillez à garder les coudes le plus haut possible durant toute la montée du mouvement. Revenez progressivement à la position de départ","Expirez lorsque vous revenez à la position de départ et inspirez lorsque vous montez la barre en direction du menton"]
[null,"Shrug à la poulie",null,70]
[null,"Shrug arrière à la barre",null,71]
[null,"Soulevé sumo avec Kettlebell"]
[null,"Resistance  haltères verticale",null,72]
[null,"Rowing barre à la poulie",null,73]
[]
[null,null,null,74]
[null,null,null,75]
[]
[null,null,null,76]
[null,null,null,77]
[]
[null,null,null,78]
[null,null,null,79]
[]
[null,null,null,80]
[null,"DORSAUX",null,81]
[null,"Barre T"]
[null,"Flexion bras tendus. Tirage pull down",null,82]
[null,"Pull over",null,83]
[null,"Rowing Haltère",null,"UN GENOU ET LA MAIN LIBRE EN APPUI SUR LA BANC","DOS DROIT PARALLELE AU SOL",null,null,null,"Remontez l'haltère vers les obliques en contractant fort en position haute et en montant le coude le plus possible. Descendre lentement l'haltère sans tendre complètement le bras.","Expirez en redescendant lhaltère et inspirez en amenant l'haltère contre le torse","GRAND ROND, GRAND DORSAL, EPAISSEUR DU DOS"]
[null,"Rowing pronation",null,"PIEDS ECARTES LARGEUR EPAULE","BUSTE PENCHE EN AVANT (45°)","DOS DROIT","GENOUX FLECHIS","MAINS EN PRONATION","Remontez la barre au niveau des abdos en contractant les dorsaux. La redescendre lentement. Fléchir complétement les jambes pour poser ou prendre la barre.","Expirez en redescendant la barre et inspirez en amenant la barre vers le torse","GRAND ROND, PETIT ROND, GRAND DORSAL, EPAISSEUR DU DOS"]
[null,"Rowing supination",null,85]
[null,"Tirage horizontal",null,"BRAS TENDUS","DOS DROIT","GENOUX FLECHIS",null,null,"Amenez lentement la barre \nau contact de la poitrine en pliant les bras \net revenez progressivement à la position de départ en dépliant les bras.\n","Expirez (vider les poumons) lorsque vous ramenez la barre au contact de la poitrine \net inspirez (gonflez les poumons) lorsque vous tendez les bras.\n\net inspirez (gonflez les poumons) lorsque vous tendez les bras.\nExpirez (vider les poumons) lorsque vous ramenez la barre au contact de la poitrine \net inspirez (gonflez les poumons) lorsque vous tendez les bras.\n"]
[null,"Tirage nuque poulie",null,"MAINS AU NIVEAU DES ANGLES DE LA BARRE","DOS DROIT","GENOUX SOUS LES RONDINS",null,null,"Tirez lentement la barre vers le bas, \njusqu'au contact de la nuque, \npuis revenez à la position de départ progressivement en contrôlant le retour.\n","Expirez (vider les poumons) lorsque vous descendez la barre \net inspirez (gonfler les poumons) lorsque vous revenez à la position de départ.\n"]
[null,"Tirage poitrine",null,87]
[null,"Traction"]
[null,"Traction supination chins",null,88]
[null,"Tirage poitrine allongé",null,89]
[null,"Rowing poulie basse unilatéral"]
[null,"Oiseau",null,90]
[null,"Traction alternée droite gauche",null,91]
[null,"Tirage poitrine à la poulie barre en V"]
[null,"Cable incliné appuyé",null,92]
[null,"Tirage incliné à la barre",null,93]
[]
[null,null,null,94]
[null,null,null,95]
[]
[null,null,null,96]
[null,null,null,97]
[]
[null,"LOMBAIRES ",null,98]
[null,"Extension Relevé de buste",null,99]
[null,"Superman"]
[null,"Hyper extension Swiss ball",null,100]
[null,"Hyper extension avec aide",null,101]
[null,"Dos rond"]
[null,"Good morning",null,102]
[null,"Fente inverse croisée",null,103]
[null,"Relevé de bassin"]
[null,"Soulevé de terre à la barre",null,104]
[null,null,null,105]
[]
[null,"DELTOIDE ",null,106]
[null,"Développé Arnold Assis",null,107,null,"Ecarté inversé"]
[null,"Développé épaules Haltères",null,null,null,"Allongé, soulèvement latéral d'un bras"]
[null,"Dévelopé militaire guidé",null,108,null,"Tirage vers visage à la poulie"]
[null,"Développé militaire haltère assis",null,109,null,"Elévation avant à la poulie"]
[null,"Elévation avant poulie basse",null,null,null,"Rowing debout prise large"]
[null,"Elévation frontale haltère",null,"PIEDS ECARTES DE LA LARGEUR DU BASSIN","GENOUX LEGEREMENT FLECHIS","DOS EN APPUI SI BESOIN",null,null,"Levez les bras jusqu'à ce qu'il forment un angle droit avec le buste. Redescendre lentement en contrôlant la descente","Expirez lorsque vous levez les bras et inspirez lors de la descente."]
[null,"Elévation frontale incliné barre",null,11]
[null,"Elévation latérales"]
[null,"Elévations latérales assis banc",null,12]
[null,"Elévations latérales assis incliné",null,13]
[null,"Peck deck épaules"]
[null,"Elévation poulie",null,14]
[null,"Elévation frontale",null,15]
[null,"Oiseau"]
[null,"Cercles avec les coudes",null,16]
[null,"Cercles avec les bras",null,17]
[null,"Croix de fer"]
[null,"Développé Bradford",null,18]
[null,"Push presse double du Kettleball",null,19]
[null,"Presse d'Arnold de Kettleball"]
[null,"Développé debout barre derrière la tête",null,20]
[null,"Presse Cubaine",null,21]
[null,"Soulèvement latéral haltère allongé banc"]
[null,"Penché sur la poulie basse du côté latéral",null,22]
[null,"Push up avec équilibre sur les mains",null,23]
[null,"Assis, buste penché, soulèvement arrière de delt"]
[null,"Assis soulèvement du côté latéral",null,24]
[null,"Elévation avant inclinée haltères",null,25]
[null,"Arrachement d'un bras du kettlebell"]
[null,"BICEPS ",null,27]
[null,"Curl poulie basse Supination",null,28,"DOS DROIT","GENOUX LEGEREMENT FLECHIS",null,null,"Tirez lentement la barre vers le haut, \njusqu'au niveau des épaules, \npuis revenez à la position de départ progressivement en contrôlant le retour.\n","Expirez (vider les poumons) lorsque vous tirez la barre \net inspirez (gonfler les poumons) lorsque vous revenez à la position de départ.\n"]
[null,"Curl concentré",null,"TRICEPS A L'INTERIEUR DE LA CUISSE","BUSTE LEGEREMENT PENCHE EN AVANT","JAMBES ECARTEES","PIEDS A PLAT",null,"Montez l'haltère jusqu'à ce qu'elle touche pratiquement la poitrine et revenez en position initiale en contrôlant le retour.","Expirez lors de la descente de l'haltère et inspirez lorsque vous montez l'haltère"]
[null,"Debout au banc",null,30]
[null,"Curl alterné marteau supination",null,31]
[null,"Curl assis prise marteau incliné"]
[null,"Curl barre EZ",null,"DOS EN APPUI AU MUR","PIEDS ECARTES LARGEUR EPAULE","GENOU FLECHIS","COUDES COLLES AU BUSTE",null,"Tirez lentement la barre vers le haut jusqu'au niveau des épaules et revenez douvement en contrôlant le retour","Expirez lorsque vous tirez la barre et inspirer en revenant à la postion de départ"]
[null,"Curl concentré poulie basse",null,33]
[null,"Curl supination pupitre"]
[null,"Curl Pronation barre",null,34,"DOS DROIT","GENOUX LEGEREMENT FLECHIS",null,null,"Tirez lentement la barre vers le haut, \njusqu'au niveau des épaules, \npuis revenez à la position de départ progressivement en contrôlant le retour.\n","Expirez (vider les poumons) lorsque vous tirez la barre \net inspirez (gonfler les poumons) lorsque vous revenez à la position de départ.\n"]
[null,"Curl marteau",null,35,"DOS DROIT","GENOUX LEGEREMENT FLECHIS",null,null,"Tirez lentement la barre vers le haut, \njusqu'au niveau des épaules, \npuis revenez à la position de départ progressivement en contrôlant le retour.\n","Expirez (vider les poumons) lorsque vous tirez la barre \net inspirez (gonfler les poumons) lorsque vous revenez à la position de départ.\n"]
[null,"Ecarté biceps (poignées hautes)"]
[null,"Larry scott large",null,36]
[null,"Curl unilatéral",null,37]
[null,"Curl couché poulie basse"]
[null,"Curl pupitre barre",null,38]
[null,"Curl Zottman pupitre",null,39]
[null,"Machine preacher curl"]
[null,"Prise marteau croisé",null,40]
[null,"Biceps incliné couché Barre",null,41]
[null,"Curl prise large Barre"]
[null,"Crurl haltères Zottman",null,42]
[null,null,null,43]
[]
[null,null,null,44]
[null,null,null,45]
[]
[null,null,null,46]
[null,null,null,47]
[]
[null,"TRICEPS ",null,48]
[null,"Barre front arrière tête",null,49]
[null,"Dips 2 bancs"]
[null,"Dips barre",null,50]
[null,"Extension haltères allongé",null,51]
[null,"Extension verticale haltère"]
[null,"Kick back banc",null,52]
[null,"Kick back assis",null,53]
[null,"Tirage poulie haute",null,"COUDES COLLES CONTRE LE BUSTE","DOS DROIT","GENOUX LEGEREMENT FLECHIS - PIEDS LARGEUR EPAULE",null,null,"Tendez complètement les bras vers le bas jusqu’à l’extension complète, \nles bras restant collés contre le buste\npuis revenez à la position de départ progressivement en contrôlant le retour.","Expirez (vider les poumons) lorsque vous tendez les bras \net inspirez (gonfler les poumons) lorsque vous revenez à la position de départ.\n"]
[null,"Tirage poulie haute supination",null,54]
[null,"Poulie basse assis",null,55]
[null,"Poulie horizontale"]
[null,"Extension verticale barre",null,56]
[null,"Extension poulie haute assis",null,57]
[null,"Développé couché prise serrée"]
[null,"Banc de presse, triceps inversés",null,58]
[null,"Extension des triceps incliné à la poulie",null,59]
[null,"Extension au câble couché"]
[null,"Développé triceps barre au menton",null,60]
[null,"Extension barre décliné",null,61]
[]
[null,null,null,62]
[null,null,null,63]
[]
[null,null,null,64]
[null,null,null,65]
[]
[null,null,null,66]
[null,null,null,67]
[]
[null,"QUADRICEPS ",null,68]
[null,"Cage à squat",null,69]
[null,"Fente statique barre"]
[null,"Fente haltères",null,70]
[null,"Flexion cuisse avec haltères",null,71]
[null,"Leg extension"]
[null,"Montée sur banc",null,72]
[null,"Presse",null,"DOS EN APPUI SUR LE SIEGE","MAINS SUR LES POIGNEES","GENOUX LEGEREMENT FLECHIS",null,null,"Tendre lentement  les jambes \njusqu’à l’extension complète \nFreiner la charge pendant la descente.\nPuis revenez à la position de départ\n","Expirer lors de l’extension complète des jambes,\nEt inspirer lors de la flexion\n"]
[null,"Squat barre devant"]
[null,"Squat",null,74]
[null,"Squat sumo",null,75]
[null,"Squat barre pronation"]
[null,"Squat Barre devant guidé",null,76]
[null,"Chaise",null,77]
[null,"Hack squat"]
[null,"Squat avec saut à main levée",null,78]
[null,"Fente avant avec pied arrière surélevé",null,79]
[null,"Squat sur une jambe"]
[null,null,null,80]
[null,null,null,81]
[]
[null,null,null,82]
[null,null,null,83]
[]
[null,null,null,84]
[null,null,null,85]
[null,null,null,"BRAS TENDUS"]
[null,null,null,"MAINS AU NIVEAU DES ANGLES DE LA BARRE"]
[null,null,null,87]
[]
[null,"ISCHIOS ",null,88]
[null,"Leg curl",null,89]
[null,"Soulevé de terre"]
[null,"Good morning",null,90]
[null,"Leg curl unilatéral debout",null,91,"MAINS SUR LES POIGNEES",null,null,null,"Relever les jambes jsuqu'à la flexion maximale. Revenir lentement en position","Expirer lors de l’extension complète des jambes,\nEt inspirer lors de la flexion\n"]
[null,"Elévation arrière"]
[null,"Leg curl allongé ventre",null,92]
[null,"Deaddlift",null,93]
[]
[null,null,null,94]
[null,null,null,95]
[]
[null,null,null,96]
[null,null,null,97]
[]
[null,null,null,98]
[null,null,null,99]
[]
[null,null,null,100]
[]
[null,"MOLLETS "]
[null,"Mollets assis barre"]
[null,"Oblique machine"]
[null,"Guidé"]
[null,"Debout pointe",null,"DEBOUT EN APPUI","JAMBES ECARTES LARGEUR EPAULE","TALONS DANS LE VIDE",null,null,"Dans un mouvement contrôlé, lever les talons le plus haut possible en contractant au maximum les mollets","Expirez lorsque vous soulevez les talons et inspirez lorsque vous redescendez"]
[null,"Assis"]
[null,"Extension mollets presse "]
[null,"Sauts avec haltères"]
[null,"Sauts sur banc"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,"AVANT-BRAS"]
[null,"Flexion poignet supination"]
[null,"Flexion poignet pronation"]
[null,"Curl marteau"]
[null,"Curl alterné marteau"]
[null,"Curl poignet à la poulie"]
[null,"Barre droite dans le dos"]
[null,"Curl poignet sur banc paules vers le bas haltères"]
[null,"Serrage main debout avec disque"]
[]
[]
[]
[]
[]
[]
[]
[null,"FESSIERS"]
[null,"Elévation jambe arrière",null,null,"DOS DROIT","EN APPUI SUR UNE JAMBE","GENOU FLECHI A 90°",null,"Levez une jambe vers l'arrière jusqu'à l'horizontale et revenez en contrôlant le mouvement"]
[null,"Squat"]
[null,"Hack squat"]
[null,"Fente avant"]
[null,"Presse"]
[null,"Abductions allongé"]
[null,"Abductions debout"]
[null,"Jambes altérnées allongé ventre"]
[null,"Kick back une jambe à la poulie"]
[null,"Relevé de basin"]
[null,"Fentes latérales avex haltères"]

{"sheet":"CIRCUITS-T","index":35,"n_rows":68,"n_cols":13,"rows_kept":68,"cut":false,"hidden":true,"merged":[[52,2,52,3],[52,9,52,11],[52,12,52,13],[67,2,67,4],[67,5,67,6],[67,12,67,13],[67,9,67,11],[52,5,52,6],[17,2,17,3],[32,2,32,4],[32,5,32,6],[32,9,32,10],[32,12,32,13],[17,9,17,11],[17,12,17,13],[17,5,17,7]]}
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,"ABDOMINAUX\nCrunch Machine",null,null,"LOMBAIRES\nRelevé de buste ",null,null,null,"BICEPS\nCurl Poulie basse Barre",null,null,"TRICEPS\nTirage poulie haute barre"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,"QUADRICEPS\nPresse",null,null,"ISCHIOS\nLeg curl",null,null,null,"PECTORAUX\nDéveloppé couché",null,null,"DORSAUX\nTirage horizontal Barre"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,"ABDOMINAUX\nCrunch ",null,null,"ABDOMINAUX\nGainage Planche ",null,null,null,"BICEPS\nCurl Barre EZ",null,null,"TRICEPS\nKick back"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[null,null,"QUADRICEPS\nFlexion cuisse Haltères",null,null,"ISCHIOS\nLeg curl",null,null,null,"PECTORAUX\nDéveloppé couché Haltère",null,null,"DORSAUX\nRowing allongé"]

{"sheet":"LAFAYCROSSFIT","index":36,"n_rows":164,"n_cols":26,"rows_kept":164,"cut":false,"hidden":false,"merged":[]}
["LAFAY","CROSSFIT",null,"Position départ","Réalisation","Respiration","Muscles sollicités"]
["LAFAY",null,null,"Position départ","Réalisation","Respiration","Muscles sollicités"]
["A",null,null,"Les mains et les pieds sont posés au sol. Le corps entier est bien droit et tendu. L'écartement entre les mains est d'neviron 2 fois la largeur des épaules.","Il faut descendre en pliant les bras jsuq'à ce que la poitrine touche presque le sol, puis remonter en tendant les bras.","Inspirez en descendant. Soufflez en montant.","PECTORAUX- TRICEPS -EPAULES"]
["A1",null,null,"Vos mains, écartées de 2 fois la largeur des épaules, sont en appui sur 2 chaisses. Votre corps est tendu, bien droit (et non cambré). Vos pieds sont en apui sur une 3ème chaise.","En inspirant, descendez le plus bas possible (sans exagérer pour ne pas vous blesser). En soufflant, remontez en tendant les bras. Gardez en pemanence votre corps droit et tendu. ",null,"PECTORAUX- TRICEPS -EPAULES","Chaises relativement plates ern avec un appui pour les mains assez ferme."]
["A10",null,null,"idem A7 (Vos mains, écartées de la largeur des épaules, sont en appui sur 2 chaisses. Votre corps est tendu, bien droit (et non cambré). Vos pieds sont en appui sur une 3ème chaise.). Cependant, cependant, vous devez ici faire un mouvement circulaire au lieu de descendre bien droit. Imaginez que vos épaules sont un axe autour duquel tourne votre corps. Dans le même temps vus montez et descendez (vous fléchissez et tendez les bras).",null,null,"EPAULES - PECTORAUX - TRICEPS"]
["A11",null,null,"sens inverse de A10",null,null,"EPAULES - PECTORAUX - TRICEPS"]
["A12",null,null,"Utilisez 2 chaises ( ou 2 supports d'environ 45 cm de haut) et un meuble d'1-1,10m. L'écart entre les mains est de 40cm. Gardez le corps droit. Inspirez en descendant, soufllez en montant.",null,null,"PECTORAUX PARTIE CENTRALE) - TRICEPS - EPAULES"]
["A2 ",null,null,"Les mains sont posées à plat sur 2 chaisses. 2x largeur épaules. Pieds posés sur un support situé à environ 1m du sol. Le corps est tendu, bien droit. NE jamais cambrer même quand l'ex devient difficile!",null,"Inspirez en descendant le plus bas possible. Souffler en remontantn jusqu'à ce que les bras soien tendus.","PECTORAUX- TRICEPS -EPAULES"]
["A3",null,null,"Vos mains en appui sur un support sont distantes de 40 cm. Le support est haut d'environ 45 cm.","En inspirant, descendez jsuqu'à ce que votre poitrine touche le support. En soufflant, revenez au point de départ en tendant les bras",null,"MILIEU DE LA POITRINE-TRICEPS"]
["A4",null,null,"Vos mains en appui sur un support sont distantes de 40 cm. Le support est haut d'environ 35 cm.","En inspirant, descendez jsuqu'à ce que votre poitrine touche le support. En soufflant, revenez au point de départ en tendant les bras",null,"MILIEU DE LA POITRINE-TRICEPS"]
["A5",null,null,"Vos mains en appui sur un support sont distantes de 40 cm. Le support est haut d'environ 25 cm.","En inspirant, descendez jsuqu'à ce que votre poitrine touche le support. En soufflant, revenez au point de départ en tendant les bras",null,"MILIEU DE LA POITRINE-TRICEPS"]
["A6",null,null,"vos mains et vos pieds reposent sur 2 supports de 15 cm min. Possible au sol mais descendez bien jusqu'à ce que la poitrine touche vos mains.",null,null,"MILIEU DE LA POITRINE-TRICEPS"]
["A7",null,null,"Vos mains, écartées de la largeur des épaules, sont en appui sur 2 chaisses. Votre corps est tendu, bien droit (et non cambré). Vos pieds sont en appui sur une 3ème chaise.",null,null,"PECTORAUX- TRICEPS -EPAULES"]
["A8",null,null,"Vos mains, écartées de la largeur des épaules, sont en appui sur 2 chaisses. Votre corps est tendu, bien droit (et non cambré). Vos pieds sont en appui au sol",null,null,"PECTORAUX ( partie basse)"]
["A9",null,null,"Pompes très serrées, mais sur un un support de 20 cm environ et pieds sur un supoort de 45 cm. ","Pliez les bras en inspirant pour aller toucher le support avec le haut de la poitrine, tendez les pour remonter en soufflant. L'écart entre les mains doit être de 15 cm max. le corps doit rester droit pdt le mouvement. ",null,"TRICEPS - PECTORAUX (partie centrale) - EPAULES"]
["B",null,null,"EN appuis sur 2 barres (hauteur 1m) écartées d'environ 63 cm, faites une flexion des bras sans que vos pieds ne touchent le sol.","Inspirez dans la flexion (en descendant) et soufller dans l'extension (la montée)",null,"PECTORAUX (Partie latérale haute) - EPAULES - TRICEPS"]
["B1",null,null,"Bras tendus en appui sur les 2 barres, descendez pour vous arrêtez à la moitié du mouvement, puis remontez en tendant les bras. Lorsque vous êtes à la moitié du mouvement, vos bras sont parallèles au sol? Inspirez en descendant, souffler en remontant."]
["B2",null,null,"Prenez comme référence la demi-flexion de B1. A ce moment vos bras sont parallèles. Une répétition de B2 consiste à descendre un peu en dessous de la parallèle et à rmeonter un peu au dessus sans tendre les bras. Il ne faut jamais descendre à fond ni remonter complètement. ALler le plus vite possible.",null,null,"PECTORAUX - EPAULES"]
["C",null,null,"Prenez la barre à pleines mains. La distance entre vos mains correspond à la largeur des épaules. La paume de la main est tournée vers votre visage. Suspendez vous, les bras tendus. Inspirez. En soufflant, montez votre menton au-dessus de la barre. inspirez en descendant. Soufflez en remontant. ","Ne tendez pas trop le cou en arrière",null,"MILIEU DU DOS - BICEPS"]
["C1",null,null,"Sautez pour démarrer le mouvement en ayant le menton au dessus de la barre. En inspirant, descendez pour ne faire que la moitié du mouvement (bras parallèles au sol). En soufflant, remontez. ",null,null,"MILIEU DU DOS - BICEPS"]
["C2",null,null,"Reprenez la technique décrite pour C1. cette fois, vous allez desncedre un peu plus bas que la position moyenne et remonter un peu plus haut. Ne tendez pas les bras en bas, ne montez pas le menton au dessus de la barre. Inspirez en descendant, soufflez en remontant. Allez le plus vite possible.",null,null,"MILIEU DU DOS - BICEPS"]
["C3",null,null,"Reprenez la technique tuilisée pour C. Ne faites que les 2 tiers du mouvement. Autrement di, vous descendez assez bas mais sans tendre les bras.",null,null,"MILIEU DU DOS - BICEPS"]
["C4",null,null,"Vos jambes sont repliées ; vos pieds, assez rapprochés, sont sous vos fesses. Vos genoux sont bien écartés. Vos paumes sont tournées vers vous. Vous devez toucher la barre (80-110cm du sol) avec le bas de vos pectoraux. Vous devez cambrer le haut de votre dos en vous rapprochant de la barre sans rejeter la tête en arrière. Si vous craignez de vous cogner la tête en redescendant ou de lacher la barre, placer au sol un matelas ou des coussins.",null,null,"EPAISSEUR DU DOS - BICEPS"]
["C5",null,null,"Reprenez la technique et la respiration expliquées pour C4. Seule la position des jambes changent (tendues en traction).",null,null,"EPAISSEUR DU DOS - BICEPS"]
["C6",null,null,"Reprenez la technique et la respiration expliquées pour C4. Placez vos pieds sur une chaisse (45 cm).",null,null,"EPAISSEUR DU DOS - BICEPS"]
["C7",null,null,"Technique et respiration identiques à C4. Seule la posisiton des mains changent. Les paumes sont tournées vers l'avant. ",null,null,"EPAISSEUR DU HAUT DU DOS"]
["C8",null,null,"Respiration identique à C4. Position des jambes identiques à C5 (tendues en traction). Position des mains, paumes vers l'avant (C7).",null,null,"EPAISSEUR DU HAUT DU DOS"]
["C9",null,null,"Respiration identique à C4. Jambes surelevées (45cm). Paumes vers l'avant."]
["D",null,null,"Vous avez besoin de 2 chaises. Les mains aggripent le bord. Vos talons, quasiment jints, reposent sur l'autre chaise. Les jambes sont légèrement pliées. Les chaises sont alignées, face à face, distantes d'environ 1m. Inspirez en pliant les bras afin de descendre le plus bas possible. Tendez les bras pour remonter en soufflant.",null,null,"TRICEPS"]
["E",null,null,"Debout dans le cadre de la porte auquel vous vous tenez avec les 2 mains. La prise est à la hauteur de la taille. Vous vous accrochez à peine. Ne serrez pas trop fort les montants, prenez les plutot du bout des doigts. Si on considère que vous avez fait la moitié quand votre cuisse est  parallèle au sol, alors il va falloir descendre encore moins bas. Ne faite qu'une petite flexion puis remontez, la jambe tendue. Recommencez. Inspirez en descendant, soufller en remontant.","Exercez une jambe puis l'autre",null,"CUISSES - FESSIERS"]
["E1",null,null,"Debout dans le cadre de la porte, vous vous tenez aux montants, les mains à la hauteru de la taille. Ne serrez pas trop fort les montants. Il s'agit en effet de ne pas trop s'aider avec les bras quand vous vous relevez. Descendez en inspirant jusqu'à ce que votre cuisse soit parallèle  au sol, puis remontez en soufflant. Pliez légèrement la jambe qui ne travaille pas en la levant devant vous afin qu'elle ne touche pas le sol lors d ela flexion. ","Gardez le droit assez droit masi penchez vers l'avant. Ne cambrez pas surtout quand vous arrivez en haut. ",null,"CUISSES - FESSIERS"]
["E2",null,null,"Reprenez la technique décrite en E1. vous allez cette fois descendre e plus bas possible, puis vous allez remontez jambe tendue.",null,null,"CUISSES - FESSIERS"]
["E3",null,null,"Idem E1. Il s'agit cette fois de descendre un peu plus bas que la position moyenne mais sans descendre tout en bas. Ensuite vous remontez sans tendre la jambe. I lfaut aller très vite sans jamais vous relevez complètement. Inspirez en descendant, expirez en remontant. La jambe qui ne travialle pas ne doit pas toucher le sol.",null,null,"CUISSES - FESSIERS"]
["E4",null,null,"Debout les jambes bien écartées. Pliez la jambe droite en gardant la jambe gauche tendue. Descendez ensuite en inversant. Recommencez. Faire cela le + longtemps possible de façon à atteindre une durée max de 3' sans aucune pause.",null,null,"CUISSES - FESSIERS"]
["E5",null,null,"Idem E4 mais que d'une jambe par série de 3' max.",null,null,"CUISSES - FESSIERS"]
["E6",null,null,"Tenez vous debout, les pieds très rapprochés et parallèle. En inspirant, pliez les jambe et descendez le plus bas possible. Une fois en bas, tenez 2\" afin d'étirer les muscles puis remontez. Faites cela pendant 1' (sans compter). Ensuite, sans vous arrêtez, écartez un peu les pieds, la pointe des pieds étant orientée vers l'extérieur. Descendez en inspirant, le plus bas possible, en restant 2\" en bas à chaque réps, et remontez. idem pieds encore plus écartés.",null,null,"CUISSES - FESSIERS"]
["E7",null,null,"C'est le même principe que pour E2. Cependant, vous devez ici vous positionnez dos à un mur. En descendant, vos mains viennent s'appuyer une fraction de seconde sur le mur afin de vous stabiliser. Remontez en forçant sur la cuisse sans vous servir des bras. Ne descendez pas complètement. Faites les 2/3 du mouvement complet. Vous debez desendre bien en dessous de la parallèle (plus bas que la position basse de E1) mais sans plier complètement la jambe. Garder le crops bien droit pendant le mouvement. Ne pas vrillez pas le corps, ne vous tordez pas. ",null,null,"CUISSES - FESSIERS"]
["F",null,null,"Bondissez, sautez en l'air, le plus verticalement possible. Atterrissez sur le 1er tiers de la plante des pieds afin d'amortir le choc en pliant les jambes. Lorsque vous atterrrissez, pliez les jambes jusqu'à ce que vos cuisses soient parallèles au sol. Immédiatement, sans temps d'arrêt, sautez à nouveau en l'air. Autrement dit, à peine arrivé au sol, vous bondissez. Dès que vos cuisses sont parallèles au sol, vous les détendez comme un ressort pour quitter le sol à nouveau. \nQuand vous êtes en l'air, vos jambes restent légèrement pliées. Ne tendez pas violemment vos jambes pour monter plus haut. Vous risquez de vous blesser les reins. la pliure des jambes est naturelle, il suffit de ne pas tendre les jambes en fin de saut. ","Ne retombez jamais les pieds à plat au sol ou sur les talons. Ne retombez jamais les jambes tendues.",null,"CUISSES - FESSIERS"]
["F1",null,null,"Tenez vous assis le dos appuyé contre un mur. Vos cuisses sont parallèles au sol. Tenez le plus longtemps possible.Peu à peu vous parviendrez à atteindre l'objectif qui est de tenir 3' sans bouger.",null,null,"CUISSES - MOLLETS"]
["G"]
["H"]
["I"]
["I1"]
["I2"]
["I3"]
["I4"]
["I5"]
["I6"]
["I7"]
["I8"]
["J"]
["J1"]
["J2"]
["J3"]
["K"]
["K1"]
["K2"]
["K3"]
["L"]
["M"]
["N"]
["O"]
["P"]
["Q"]
["Q1"]
["Q2"]
["R"]
["S"]
["T"]
["U"]
["V"]
["W"]
["X"]
["Y"]
["Z"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["Exercices","Images ","Images Ipad","Position départ","Réalisation","Respiration","Muscles sollicités","Colonne8","Colonne9","Colonne10","Colonne11","Colonne12","Colonne13","Colonne14","Colonne15","Colonne16","Colonne17","Colonne18","Colonne19","Colonne20","Colonne21","Colonne22","Colonne23","Colonne24","Colonne25","Colonne26"]
["a "]
["Arraché - KB snatch"]
["Bicyclette"]
["Burpees"]
["Burpull","Burpee \n+ \nTraction"]
["Clean"]
["Corde à sauter"]
["Corde à sauter double tour"]
["Course"]
["Crunch"]
["Dead lift"]
["Dips Pec"]
["Dips triceps"]
["Donkey kick"]
["Fente avant"]
["Fentes sautées"]
["Gainage 1 main 1 genou"]
["Gainage obliques"]
["Genou vers coude"]
["Hang snatch"]
["Hollow rock"]
["HRPU"]
["Jump Box"]
["Jump squat"]
["Jumping jack"]
["KB swing"]
["L-sit- Equerre"]
["Leg Raises"]
["Marche ours"]
["Montée genou"]
["Mountain climbers"]
["Muscle up"]
["Orteils vers barre"]
["Pistol"]
["Planche"]
["Pompes"]
["Pompes ATR-HSPU"]
["Pompes genoux"]
["Pompes sautées"]
["Push jerk"]
["Push Press"]
["Relevé de bassin"]
["Relevé de genoux"]
["Ring Dip"]
["Saut grenouille"]
["Sauts groupés"]
["SDHP"]
["Shoulder Press"]
["Sit up"]
["Sit up"]
["Soulevé pneu"]
["Squat (air)"]
["Squat (back)"]
["Squat (front)"]
["Squat KB"]
["Squat Overhead"]
["Star Jump"]
["Superman"]
["Thruster"]
["Tractions"]
["Twist russe"]
["V ups"]
["Wall ball"]

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[null,"PRENOMS","NOMS","sexe","PRENOMS","NOMS","sexe","PRENOMS","NOMS","sexe","PRENOMS","NOMS","sexe","PRENOMS","NOMS","sexe","PRENOMS","NOMS","sexe","PRENOMS","NOMS","sexe","PRENOMS","NOMS","sexe","PRENOMS","NOMS","sexe"]
[1,"Amira","Amira",null,"Achraf","Achraf",null,"Adam","Adam",null,"Baptiste","Baptiste",null,"Alaudin","Alaudin",null,"Alain","Alain",null,"Abdel Nour","Abdel Nour",null,"Aboubacar","Aboubacar",null,"Aejaz","Aejaz"]
[2,"Estelle","Estelle",null,"Alaeddine","Alaeddine",null,"Amine","Amine",null,"Rémy","Rémy",null,"Anissa","Anissa",null,"Aslem","Aslem",null,"Amara","Amara",null,"Bafode","Bafode",null,"Ahmad","Ahmad"]
[3,"Gentjana","Gentjana",null,"Alpha Oumar","Alpha Oumar",null,"Anis","Anis",null,"Théo","Théo",null,"Arthur","Arthur",null,"Erol","Erol",null,"Eldin ","Eldin ",null,"Cristiano","Cristiano",null,"Angel","Angel"]
[4,"Kamylia","Kamylia",null,"Amadou","Amadou",null,"Anthony","Anthony",null,"Maxime","Maxime",null,"Brinna","Brinna",null,"Hamza","Hamza",null,"Enis","Enis",null,"Emil","Emil",null,"Ani","Ani"]
[5,"Kathy","Kathy",null,"Ensar","Ensar",null,"Bilel","Bilel",null,"Smaïn","Smaïn",null,"Chahla","Chahla",null,"Idriss","Idriss",null,"Eric","Eric",null,"Fahari","Fahari",null,"Chaima","Chaima"]
[6,"Maïssa","Maïssa",null,"Hamza","Hamza",null,"Can","Can",null,"Nour","Nour",null,"Chamina","Chamina",null,"Iliess","Iliess",null,"Hamza","Hamza",null,"Fazil","Fazil",null,"Chainese","Chainese"]
[7,"Maryka","Maryka",null,"Ibrahim","Ibrahim",null,"Cherine","Cherine",null,"Abdennour","Abdennour",null,"Claudia","Claudia",null,"Ismaïl","Ismaïl",null,"Mamadou Oury","Mamadou Oury",null,"Ibrahim","Ibrahim",null,"Fjorel","Fjorel"]
[8,"Mounir","Mounir",null,"Imad","Imad",null,"Eden","Eden",null,null,null,null,"Daniela","Daniela",null,"Jessim","Jessim",null,null,null,null,"Jawad","Jawad",null,"Howeyda","Howeyda"]
[9,"Mounir","Mounir",null,"Mamadou Gando","Mamadou Gando",null,"Elyes","Elyes",null,null,null,null,"Eva","Eva",null,"Khalil","Khalil",null,"Salim","Salim",null,"Khemandeef","Khemandeef",null,"Kaïs","Yolan"]
[10,"Munire","Munire",null,"Mohamed","Mohamed",null,"Farok","Farok",null,null,null,null,"Intissar","Intissar",null,"Namereq","Namereq",null,"Sean","Sean",null,"Mourad","Mourad",null,"Lucie","Lucie"]
[11,"Nesrin","Nesrin",null,"Walid","Walid",null,"Hamza","Hamza",null,null,null,null,"Ivan","Ivan",null,"Rayan","Rayan",null,"Simon","Simon",null,"Redouane","Redouane",null,"Maily","Maily"]
[12,"Nissrine","Nissrine",null,"Wassime","Wassime",null,"Hosna","Hosna",null,null,null,null,"Kannelle","Kannelle",null,"Sandro","Sandro",null,"Souleymane Thierno","Souleymane Thierno",null,null,null,null,"Mounia","Mounia"]
[13,"Rith Assirie","Rith Assirie",null,"Boubacar","Boubacar",null,"Jérémy","Jérémy",null,null,null,null,"Kia","Kia",null,"Wassim","Wassim",null,"Soumaila","Soumaila",null,null,null,null,"Pticem","Pticem"]
[14,"Ruheda Nefisse","Ruheda Nefisse",null,"Lamine","Lamine",null,"Jordan","Jordan",null,null,null,null,"Léonardo","Léonardo",null,null,null,null,"Théo","Théo",null,null,null,null,"Sarah","Sarah"]
[15,"Sendes","Sendes",null,"Pedro","Pedro",null,"Kevin","Kevin",null,null,null,null,"Naima","Naima",null,null,null,null,"Yanis","Yanis",null,null,null,null,"Sophie","Sophie"]
[16,"Shaïnez","Shaïnez",null,"Riard","Riard",null,"Lukas","Lukas",null,null,null,null,"Naïma","Naïma"]
[17,"Sihem","Sihem",null,"yanis","yanis",null,"Meliana","Meliana",null,null,null,null,"Nasir","Nasir"]
[18,"Sueda","Sueda",null,null,null,null,"Muhammed-Yusuf","Muhammed-Yusuf",null,null,null,null,"Riad","Riad"]
[19,"Zamira","Zamira",null,null,null,null,"Noha","Noha",null,null,null,null,"Sofiane","Sofiane"]
[20,"Zoulfa","Zoulfa",null,null,null,null,"Ricardo","Ricardo",null,null,null,null,"Teguil","Teguil"]
[21,"Zumra","Zumra",null,null,null,null,"Tony","Tony",null,null,null,null,"Walid","Walid"]
[22,null,null,null,null,null,null,"Wassime","Wassime",null,null,null,null,"Zakaria","Zakaria"]
[23,null,null,null,null,null,null,"Wilberlyn","Wilberlyn",null,null,null,null,"Célia","Célia"]
[24]
[25]
[26]
[27]
[28]
[29]
[30]
[31]
[32]
[33]
[34]
[35]
[36]