Prattletics
VolleyballThis program provides the building blocks to be able to lift heavier weights at a more proficient level in order to develop foundational strength and power to improve performance on the volleyball court while decreasing risk of injury.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Pogo Jump
2 x 20
A2
Deep Tier Squat Pulse
2 x 10
A3
Max Pogo Jump
2 x 6
B
Depth Drop
3 x 3
C1
Goblet Squat
3 x 8
C2
Glute Bridge
3 x 30
D1
Standing DB Press
2 x 10
D2
1-Arm DB Row
2 x 10
A
Hand Stand Hold
3 x 20
B1
Split Squat Isometric
3 x 30
B2
Chin Up Hold
4 x 2 @ 5
C1
Romanian Deadlift with DB
2 x 10
C2
DB Bench Press
2 x 10
D
Bike Intervals
3 x 20
A1
Pogo Jump
2 x 20
A2
Deep Tier Squat Pulse
2 x 10
A3
Max Pogo Jump
2 x 10
B1
Goblet Squat
4 x 5
B2
Seated Box Jump
3 x 3
C1
Chest-Supported DB Row
2 x 10
C2
Incline DB Bench Press
2 x 10
D
Elevated Body Weight Calf Raise
2 x 15
