| Technique à | | Nom de l'exercice | | Nombre de | Rythme le plus |
| travailler | | mesures de | élévé de |
| | l'exercice | l'exercice |
| QUINTES | | 100 PLANS POP EXERCICE 001 | | 9 | | CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 002 | | 9 | | CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 003 | | 9 | | CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 005 | | 3 | | CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 006 | | 9 | | CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 008 | | 9 | | CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 009 | | 9 | | CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 010 | | 9 | | CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 014 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 018 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 020 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 021 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 022 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 023 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 024 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 026 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 027 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 029 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 030 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 032 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 033 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 034 | | 9 | | DOUBLES CROCHES |
| QUINTES | | 100 PLANS POP EXERCICE 035 | | 9 | | DOUBLES CROCHES |