Partie 1 🪑 Place une main sur le dossier de la chaise pour sécuriser l’équilibre 🦵 La jambe d’appui reste légèrement fléchie pour protéger le genou et activer les cuisses 🦶 L’autre jambe est sur la pointe de pied 🔄 Enjambe la bouteille (ou un objet moins haut) avec la jambe sur la pointe de pied ➡️ Passe par-dessus la bouteille ⬇️ touche légèrement le sol, ↩️ puis reviens contrôler le mouvement ⚖️ Le travail se fait en équilibre contrôlé. 🔁 3 séries alternées de 10–12 mouvements par côté ⏱️
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