ALamegoPhysio
Volleyball
Coach
Ana Lamego
Features
2 sessions per week
Must use App app to view and log training
Team Training
2 sessions per week
Must use App app to view and log training
Team Training
Features
Programming 4 days per week
Sessões de treino de upper body, lower body e full body, com sessões de recuperação incluídas
Delivered through TrainHeroic
Tudo disponível numa só app.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
Shoulder health
A1
W Raise
2 x 15
A2
T raises
2 x 15
A3
Scapular Push Up
2 x 15
Tuesday
Upper body
A1
MB Side Throw
5 x 5 @ 13.23 kg
A2
Plyometric Push-ups
5 x 5
B
Push Press
5 x 6 @ 44.09 kg
C1
Bench Press
4 x 8 @ 88.18 kg
C2
Bent Over Row
4 x 8 @ 110.23 kg
D1
DB Shoulder Press
3 x 10 @ 33.07 kg
D2
Lat Pulldown
3 x 10 @ 66.14 kg
D3
Tricep Rope Pulldowns
3 x 12 @ 55.12 kg
D4
DB Bicep Curls
3 x 12 @ 44.09 kg
Wednesday
Knee health
A
Wall Sit
2 x 0:30
B
Isometric Lunge Hold
2 x 0:30
C
Single Leg Bridge
3 x 12
Wednesday
Lower body
A
Pogo Jump
2 x 15
B
Broad Jump
3 x 5
C
Single Arm Russian KB Swing
5 x 5 @ 44.09 kg
D
Back Squat
4 x 8 @ 176.37 kg
E
Copenhagen Plank
3 x 10
F
Lying Leg Curl
3 x 10 @ 110.23 kg
G
Roman Chair Leg Raises
3 x 12
Join Your Virtual Gym
Volleyball Priming
Volleyball Priming
Volleyball Priming
When you join a team you’re getting more than programming, you’re joining an online community.
Volleyball Priming
Volleyball Priming
Volleyball Priming
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