Nova Strength

Coach
Novak Vukosavljevic

Features
1 sessions per week
Must use App app to view and log training
Team Training
benefit-image-0
Improves back and hip mobility
Mobility in spinal segments, combined with hip mobility, is very important in order to maintain a healthy back in rowers. Poor mobility can create problems up and down the chain, especially in repetitive sports like rowing.
benefit-image-1
stability
Besides mobility, our back needs to be stable, and that comes from the segmental and global muscles surrounding our spine. mobility and stability exercises.
benefit-image-2
Sports performance
Adherence to this program will keep you in the boat and will carry over your rowing performance.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need
feature-icon
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Our coaches will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Friday
2025-1-15

A

Prone Pressup

B

WORLD'S GREATEST STRETCH

2 x 20

C

Prone Scorpion

3 x 8

D

Stability Bear Crawl in All Directions

3 x 5

E

Paloff Press

3 x 10 @ 5

F

foam roller core + hip flexor

3 x 5 @ 5

G

marching core foam roller

3 x 10 @ 5

H

Copenhagen

3 x 5 @ 5

I

Swiss ball Hamstring curl

3 x 10 @ 3

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Back wellness for rowers
screenshot1
Back wellness for rowers
screenshot2
Back wellness for rowers
screenshot3
Back wellness for rowers