ATLETA - preparazionefisicapallavolo.it · ATLETA: Plan A CRUNCH 1st day Serie/rip 3 x 20” Tempo...
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ATLETA: Plan A CRUNCH 1st day Serie/rip 3 x 20” Tempo Pausa 30” Kg Plank Lateral Open Leg 1st day Serie/rip 3 x (10+10) Tempo Pausa 30” Kg Plank Position 1st day Serie/rip 3 x 20” Tempo Pausa 30” Kg SQUAT 1st day Serie/rip 3 x 6 Tempo Pausa 30” Kg SPLIT SQUAT 1st day Serie/rip 3 x (6+6) Tempo Pausa 30” Kg ROW 1 ARM 1st day Serie/rip 3 x (10+10) Tempo Pausa 30” Kg Functional Rowing 1st day Serie/rip 3 x (6+6) Tempo Pausa 30” Kg WARMUP: 5/10 MIN CARDIO Walk Lunge 1st day Serie/rip 3 x (6+6) Tempo Pausa 2min Kg or Pulley Machine 1st day Serie/rip 3 x 6 Tempo Pausa 2min Kg or Reverse Fly 1st day Serie/rip 3 x (10+10) Tempo Pausa 2min Kg or preparazionefisicapallavolo.it
Transcript of ATLETA - preparazionefisicapallavolo.it · ATLETA: Plan A CRUNCH 1st day Serie/rip 3 x 20” Tempo...
ATLETA:
Plan ACRUNCH
1st daySerie/rip 3 x 20”TempoPausa 30”Kg
Plank Lateral Open Leg1st day
Serie/rip 3 x (10+10)TempoPausa 30”Kg
Plank Position1st day
Serie/rip 3 x 20”TempoPausa 30”Kg
SQUAT1st day
Serie/rip 3 x 6TempoPausa 30”Kg
SPLIT SQUAT1st day
Serie/rip 3 x (6+6)TempoPausa 30”Kg
ROW 1 ARM1st day
Serie/rip 3 x (10+10)TempoPausa 30”Kg
Functional Rowing1st day
Serie/rip 3 x (6+6)TempoPausa 30”Kg
WARMUP: 5/10 MIN CARDIO
Walk Lunge1st day
Serie/rip 3 x (6+6)TempoPausa 2minKg
or
Pulley Machine1st day
Serie/rip 3 x 6TempoPausa 2minKg
or
Reverse Fly1st day
Serie/rip 3 x (10+10)TempoPausa 2minKg
or
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