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Plie les genoux si c'est trop dur.","reps":"20 secondes","setting":"both","prepRoles":["activation","core-bracing"],"prepIntensity":"moderate","trainingValue":4,"painSupport":[],"prepFocus":["core"]},{"id":"prep-pallof","name":"Pallof press à l'élastique","category":"activation","muscles":["core"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":[],"durationSeconds":40,"equipment":"elastique","description":"Élastique fixé sur le côté à hauteur de poitrine. Mains contre le sternum, pousse les bras tendus devant toi sans laisser le buste tourner vers l'élastique, tiens deux secondes, reviens. Gainage anti-rotation, idéal avant le squat et le soulevé de terre.","reps":"10 de chaque côté","fallback":"Planche latérale sur l'avant-bras, 20 secondes par côté.","setting":"both","prepRoles":["activation","core-bracing"],"prepIntensity":"moderate","trainingValue":5,"painSupport":["bas-du-dos"],"prepFocus":["core"]},{"id":"prep-planche-laterale","name":"Planche latérale","category":"activation","muscles":["core","fessiers"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":["epaule","coudes"],"durationSeconds":40,"equipment":"aucun","description":"Sur l'avant-bras, coude sous l'épaule, corps aligné des pieds à la tête. Pousse le bassin vers le haut et tiens sans t'affaisser. Travaille le gainage latéral et le moyen fessier.","reps":"20 secondes par côté","setting":"both","prepRoles":["activation","core-bracing","stability"],"prepIntensity":"moderate","trainingValue":4,"painSupport":[],"prepFocus":["core","glutes"]},{"id":"prep-sdt-une-jambe","name":"Soulevé de terre une jambe","category":"activation","muscles":["jambes","fessiers"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":["chevilles"],"durationSeconds":45,"equipment":"aucun","description":"Debout sur une jambe, genou légèrement fléchi. Penche le buste dos plat en tendant l'autre jambe derrière toi jusqu'à l'horizontale, puis remonte en serrant le fessier. Bassin bien de face : c'est un exercice d'équilibre autant que d'ischios.","reps":"6 de chaque côté","setting":"both","prepRoles":["activation","posterior-chain","stability"],"prepIntensity":"moderate","trainingValue":5,"painSupport":[],"prepFocus":["hamstrings","glutes","hip","knee-control"]},{"id":"prep-releves-pointes","name":"Relevés de pointes au mur","category":"ciblé","muscles":["jambes"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":[],"durationSeconds":35,"equipment":"aucun","description":"Dos au mur, talons à une trentaine de centimètres. Relève les pointes de pied le plus haut possible, talons au sol, puis repose lentement. Renforce le devant de la jambe, qui protège genou et cheville.","reps":"15 reps","therapeutic":"chevilles","setting":"both","prepRoles":["activation","therapeutic"],"prepIntensity":"moderate","trainingValue":3,"painSupport":["genou","chevilles"],"prepFocus":["ankle","knee-control"]},{"id":"prep-rotation-externe-cote","name":"Rotation externe allongé sur le côté","category":"ciblé","muscles":["epaules"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":[],"durationSeconds":45,"equipment":"aucun","description":"Allongé sur le côté, coude du dessus collé au flanc et plié à 90°, avant-bras devant le ventre. Tourne l'avant-bras vers le plafond sans décoller le coude, puis redescends lentement. La version sans matériel de la rotation à l'élastique.","reps":"12 de chaque côté","therapeutic":"epaule","setting":"both","prepRoles":["activation","stability","therapeutic"],"prepIntensity":"moderate","trainingValue":4,"painSupport":["epaule"],"prepFocus":["rotator-cuff"]},{"id":"prep-suspension","name":"Suspension à la barre","category":"articulaire","muscles":["dos","epaules"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":["epaule"],"durationSeconds":30,"equipment":"barre","description":"Suspends-toi à la barre de traction, bras tendus, épaules relâchées. Respire et laisse le poids du corps étirer les dorsaux et ouvrir l'épaule au-dessus de la tête. Pieds au sol si besoin pour doser.","reps":"20 à 30 secondes","fallback":"Sans barre : mains au mur, bras tendus au-dessus de la tête, recule les hanches et laisse la poitrine descendre.","setting":"gym","prepRoles":["mobility"],"prepIntensity":"soft","trainingValue":4,"painSupport":[],"prepFocus":["overhead","scapula"]},{"id":"prep-marche-ours","name":"Marche de l'ours","category":"activation","muscles":["core","epaules"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":["poignets"],"durationSeconds":40,"equipment":"aucun","description":"À quatre pattes, décolle les genoux de quelques centimètres et avance main et pied opposés à petits pas, dos plat, sans que le bassin se balance. Reviens en reculant.","reps":"10 pas avant et arrière","setting":"both","prepRoles":["activation","core-bracing"],"prepIntensity":"moderate","trainingValue":4,"painSupport":[],"prepFocus":["core","scapula"]},{"id":"prep-fente-iso","name":"Fente tenue","category":"ciblé","muscles":["jambes","fessiers"],"objectives":["force","hypertrophie","reprise","mobilite"],"contraindications":[],"durationSeconds":40,"equipment":"aucun","description":"Position de fente, genou arrière à quelques centimètres du sol, genou avant au-dessus de la cheville. Tiens la position en poussant dans le talon avant. L'isométrie prépare le genou à la charge sans le solliciter en mouvement.","reps":"20 secondes par côté","therapeutic":"genou","setting":"both","prepRoles":["activation","stability","therapeutic"],"prepIntensity":"moderate","trainingValue":4,"painSupport":["genou"],"prepFocus":["knee-control","glutes","hip"]}]}