Project V
Volleyball1 sessions per week
Must use App app to view and log training
Program Training
A1
90 Degree Isometric Hold
3 x 30
A2
Bent Over Dumbbell Row
3 x 8 @ 6
A3
Bench Supported Isometric T holds
3 x 30
B1
External Rotation Neutral Isometric Hold
3 x 30
B2
Neutral Grip Chest Press
3 x 8 @ 6
B3
Standing Cable Face Pull
3 x 12 @ 6
C1
Thoracic Mobility On Foam Roller
3 x 12
C2
Wall Supported Thoracic Mobility
3 x 12
C3
Four Point Kneeling Bear Holds
3 x 30
A
Pec Trigger Release
1 x 45
B
Upper Trap Trigger Release
1 x 45
C
Four Way Shoulder Mobility
1 x 60
D
External/Internal Rotation Mobility w/ Shoulder Rotation
1 x 60
E
Foam Rolling Series
1 x 60
F
Upper Neck Trigger Release
1 x 45
G
Diaphram Trigger Release
1 x 60
H
Scalene Trigger Release
1 x 45
A
Pec Trigger Release
1 x 45
B
Upper Trap Trigger Release
1 x 45
C
Four Way Shoulder Mobility
1 x 60
D
External/Internal Rotation Mobility w/ Shoulder Rotation
1 x 60
E
Foam Rolling Series
1 x 60
F
Upper Neck Trigger Release
1 x 45
G
Diaphram Trigger Release
1 x 60
H
Scalene Trigger Release
1 x 45
A1
Side Lying Dumbbell External Rotation Hold
3 x 30
A2
Lat Focused Dumbbell Row
3 x 8 @ 6
A3
Bench Supported Isometric T holds
3 x 30
B1
90 Degree Cable External Rotation Isometric Hold
3 x 30
B2
Kneeling Cable Face Pull
3 x 12 @ 6
B3
Four Way Shoulder Mobility
3 x 30
C1
Thoracic Mobility w/ Bent Knee On Foam Roller
3 x 8
C2
Four Point Kneeling Thoracic Rotation
3 x 8
D
Thoracic Mobility w/ Foam Roller Between Legs
3 x 8
A
Pec Trigger Release
1 x 45
B
Upper Trap Trigger Release
1 x 45
C
Four Way Shoulder Mobility
1 x 60
D
External/Internal Rotation Mobility w/ Shoulder Rotation
1 x 60
E
Foam Rolling Series
1 x 60
F
Upper Neck Trigger Release
1 x 45
G
Diaphram Trigger Release
1 x 60
H
Scalene Trigger Release
1 x 45
A
Pec Trigger Release
1 x 45
B
Upper Trap Trigger Release
1 x 45
C
Four Way Shoulder Mobility
1 x 60
D
External/Internal Rotation Mobility w/ Shoulder Rotation
1 x 60
E
Foam Rolling Series
1 x 60
F
Upper Neck Trigger Release
1 x 45
G
Diaphram Trigger Release
1 x 60
H
Scalene Trigger Release
1 x 45
A1
Bench Supported External Rotation Holds
3 x 30
A2
Cable Row to Thoracic Rotation
3 x 12 @ 6
A3
Banded Paloff Press w/ Rotation
3 x 12 @ 6
B1
External Rotation Cable T Hold
3 x 30
B2
Bent Over Dumbbell Row
3 x 8 @ 6
B3
Four Point Kneeling Bear Holds
3 x 30
C1
Thoracic Mobility w/ Foam Roller Between Legs
3 x 8
C2
Four Point Kneeling Thoracic Rotation
3 x 8
C3
Pelvic Tuck and Tilt
3 x 8
A
Pec Trigger Release
1 x 45
B
Upper Trap Trigger Release
1 x 45
C
Four Way Shoulder Mobility
1 x 60
D
External/Internal Rotation Mobility w/ Shoulder Rotation
1 x 60
E
Foam Rolling Series
1 x 60
F
Upper Neck Trigger Release
1 x 45
G
Diaphram Trigger Release
1 x 60
H
Scalene Trigger Release
1 x 45
A
Pec Trigger Release
1 x 45
B
Upper Trap Trigger Release
1 x 45
C
Four Way Shoulder Mobility
1 x 60
D
External/Internal Rotation Mobility w/ Shoulder Rotation
1 x 60
E
Foam Rolling Series
1 x 60
F
Upper Neck Trigger Release
1 x 45
G
Diaphram Trigger Release
1 x 60
H
Scalene Trigger Release
1 x 45
A
Pec Trigger Release
1 x 45
B
Upper Trap Trigger Release
1 x 45
C
Four Way Shoulder Mobility
1 x 60
D
External/Internal Rotation Mobility w/ Shoulder Rotation
1 x 60
E
Foam Rolling Series
1 x 60
F
Upper Neck Trigger Release
1 x 45
G
Diaphram Trigger Release
1 x 60
H
Scalene Trigger Release
1 x 45
