| Technique à | | Nom de l'exercice | | Nombre de | Rythme le plus |
| travailler | | mesures de | élévé de |
| | l'exercice | l'exercice |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 005 | | 3 | | CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 006 | | 9 | | CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 026 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 030 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 035 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 040 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 049 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 063 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 064 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 065 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 066 | | 3 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 068 | | 3 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 070 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 071 | | 9 | | CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 073 | | 3 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 074 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 075 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 076 | | 9 | | SHUFFLE |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 081 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 089 | | 3 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 093 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 094 | | 9 | | DOUBLES CROCHES |
| DEMI-SOUPIRS | | 100 PLANS POP EXERCICE 095 | | 9 | | DOUBLES CROCHES |