atleta - preparazionefisicapallavolo.it · atleta: plan a crunch 1st day serie/rip 3 x 20” tempo...
Post on 03-Oct-2020
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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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