Fall 2020 Boys Zoom Workouts

As an alumnus from UCSC (2013-2018) I played for the D3 NCAA team as an outside hitter and earned my B.S. in Human biology. During my undergraduate years, I began to develop my career in Sports Performance. Working as a Physical Therapy Aide and Trainer for several years I had the opportunity to learn from Professional Sports Medicine Doctors, Physical Therapists, Chiropractors, Athletic Trainers, and Strength and Conditioning Professionals. I have worked with athletes of all ages, levels (amateur to professionals), and sports (volleyball, basketball, skateboarding, and soccer). I had the privilege to work with some amazing athletes training them to reach optimal performance or help with rehabilitation from injuries. After graduating from UCSC I was recruited to play volleyball and earn my masters at Northumbria University in Northeast England. During my time in the UK (2018-2019) I was accepted into the university’s Sports Science Internship. As a Sports Science intern, I was responsible for both team and individual fitness testing and training. Aside from sports performance I worked alongside my program leader and their PhD student on a study examining the effects of sleep deprivation on glucose metabolism. After graduating from Northumbria with an M.S in Clinical Exercise Physiology I played professionally in Denmark’s 1st division league.

With the experience and knowledge, I have accumulated over these last 7 years my goal is to provide athletes with the most effective strength and conditioning program to help them improve in their sport. With my primary focus being volleyball, this program is geared towards improving performance on the grass or on the sand in order to maximize potential and reduce injuries.

No Video Recording Here

	Exercise	Sets	Reps	Notes
Warm-up	Wall sit alt toes/heels	3	15
	Plank w/ shoulder taps	3	24	12 each shoulder
	Glute Bridges	3	15
Complex A	Fwd Lunges	3	30	15 each leg
	Squats	3	15
	Side Lunges	3	30	15 each leg
Complex B	Push-ups	3	12
	Tricep dips	3	15
	Side Planks	3	45 sec ea.
Recovery/Mobility	World’s Greatest	2	16
	90 90s	2	24	12 each hip

Video Workout Playlink Link – https://www.youtube.com/playlist?list=PL2oJAAPQoKSwcQ1GL_6fYhfUqoJW5qR7g

 

	Exercise	Sets	Reps	Notes
Warm-up	Plank ups	2	15
	Curtsy Lunges	2	20	10 each leg
	T-Planks	2	12	6 each arm
Complex A	Pulse Squats	3	12
	SL Bulgarian Lunges	3	24	12 each leg
	Stiff Leg Jumps	3	15
Complex B	Suitcases	3	15
	Mountain Climbers	3	30	15 each leg
	Bent Over rows	3	12
Recovery/Mobility	Adductor Rock backs	2	20	10 each leg
	Cobra	2	10	3 sec. holds

 

 

 

	Exercise	Set	Reps	Notes
Warm-up	Lunge hold w/T-rot	2	20	10 ea. Side
	Glute Bridge + Walkout	2	12
	Side Plank w/ raise	2	20	10 ea. side
Complex A	Fwd. Lunge hold + knee drive	3	24	15 sec hold then 12 ea.
	Curtsy Lunges	3	20	10 ea. Side
	Squats	3	20
Complex B	Push-ups w/ rock back	3	12
	Tricep Dips	3	15
	Suitcases	3	15
Recovery/Mobility	Worlds Greatest	2	16
	90 90s	2	24	12 each hip

 

Video Workout Playlink Link – https://www.youtube.com/playlist?list=PL2oJAAPQoKSw-6mi_45dq8VxAqSiecFHg

 

	Exercise	Sets	Reps	Notes
Warm up	Wall sit w/ shouder prep	3	15
	Push up plus	3	24	12 each shoulder
	Reverse Nordics	3	15
Complex A	Fwd Lunge Holds	3	45 sec each	45 sec each leg
	Squats jumps	3	15	5@50%; 5@75%; 5@100%
	Side Lunges	3	30	15 each leg
Complex B	Diamond Push ups	3	10
	Prone Presses	3	15
	Side Plank Dips	3	30	15 each side
Recovery/Mobility	Froggers	2	15
	90 90s	2	24	12 each hip

 

 

	Exercise	Set	Reps	Notes
Warm up	Plank Alt. Toe touches	3	20	10 ea. Side
	Long Lever Bridges	3	12	3 sec. holds
	Wall Knee Drives	3	10	5 each side
Complex A	SL Bulgarian Lunges	3	24	12 each leg w/3 sec hold on bottom
	Pulse Squats	3	12
	Hip Hinges	3	12	Use any bag to add weight
Complex B	Diamond Push ups	3	12
	Floor Angel + Press	3	15
	Oblique Heel taps	3	30	15 each side
Recovery/Mobility	Inch Worms	2	10
	90 90 hinges	2	24	12 each hip

 

 

 

	Exercise	Set	Rep	Notes
Warm up	Elevated Bridge Marches	3	30	15 each leg
	Push up plus	3	10
	Prone Shoulder Prep	3	10	10 each side
Complex A	SL Bulgarin Jumps	3	24	12 each leg
	Pause Squats	3	45 sec.	Hold bottom of the squat for 45 seconds
	High Knees	3	30	15 each leg
Complex B	Elevated Plank Shoulder Taps	3	20	10 each arm
	Bent Over Row	3	15	Find a backpack or bag you can put things in to add weight as needed
	Oblique V-ups	3	20	10 each side
Recovery/Mobility	Worlds Greatest	2	20	10 each side
	90 90 Hip Swivels	2	20	10 each side

 

 

 

	Exercise	Sets	Reps	Notes
Warm up	Plank ups	3	12
	Curtsy Lunges	3	24	12 each leg
	Quadreped Breaths	3	10	10 deep breathes while bracing core
Complex A	Tempo Squats	3	10	3 sec down : 2 sec hold : 0 sec up
	SL Bulgarian Lunges	3	24	12 each leg
	Stiff Leg Jumps	3	15
Complex B	Oblique Heel Touches	3	30	15 each side
	Mountain Climbers	3	30	15 each leg
	Bent Over rows	3	12	Add weight
Recovery/Mobility	Adductor Rockbacks	2	20	10 each leg
	Cobra	2	10	3 sec. holds

 

 

 

 

	Exercise	Set	Reps	Notes
Warm up	Lunge hold w/T-rot	3	10	10 ea. Side
	SL Glute Bridges	3	20	10 each leg
	Side Plank w/ raise	3	20	10 each side
Complex A	Reverse Lunge + Knee Drive	3	24	12 each leg
	Curtsy Lunges	3	24	12 each side
	Tempo Squats	3	10	3-sec down: 2-sec hold : 0-sec up
Complex B	Push-ups w/ rock back	3	12
	Tricep Dips	3	15
	Oblique V-Ups	3	24	12 each side
Recovery/Mobility	Worlds Greatest	2	16	8 each side
	90 90 hinges	2	24	12 each hip

 

 

 

 

https://www.youtube.com/playlist?list=PL2oJAAPQoKSy4j0X32DnQrPtyD9s5VsnB

	Exercise	Set	Rep	Notes
Warm up	Glute Bridge Walkouts	3	12
	Hamstring Catches	3	10
	Plank Shoulder Taps	3	20	10 each arm
Complex A	Jump Squats	3	15	5 @ 50%, 5 @ 75%, 5 @ 100%
	Split Jumps	3	30	15 each leg
	SL RDL	3	20	10 each leg
Complex B	Plyo Pushups	3	10
	High Pulls w/ weight	3	15	use any bag or backpack to add weight
	Full Body Superman	3	15
Recovery/Mobility	Froggers w/ int. rotation	2	20	10 each hip
	Bretzel	2	10/10	10 each side

 

 

 

	Exercise	Sets	Reps	Notes
Warm up	Plank ups	3	12
	Curtsy Lunges	3	24	12 each leg
	Quadreped Breaths	3	10	10 deep breathes while bracing core
Complex A	Tempo Squats	3	10	3 sec down : 2 sec hold : 0 sec up
	SL Bulgarian Lunges	3	24	12 each leg
	Stiff Leg Jumps	3	15
Complex B	Oblique Heel Touches	3	30	15 each side
	Mountain Climbers	3	30	15 each leg
	Bent Over rows	3	12	Add weight
Recovery/Mobility	Adductor Rockbacks	2	20	10 each leg
	Cobra	2	10	3 sec. holds

 

 

 

	Exercise	Set	Reps	Notes
Warm up	Plank Alt. Toe touches	3	20	10 ea. Side
	Long Lever Bridges	3	12	3 sec. holds
	Wall Knee Drives	3	10	5 each side
Complex A	SL Bulgarian Lunges	3	24	12 each leg w/3 sec hold on bottom
	Pulse Squats	3	12
	Hip Hinges	3	12	Use any bag to add weight
Complex B	Diamond Push ups	3	12
	Floor Angel + Press	3	15
	Oblique Heel taps	3	30	15 each side
Recovery/Mobility	Inch Worms	2	10
	90 90 hinges	2	24	12 each hip

 

 

 

 

	Exercise	Set	Rep	Notes
Warm up
Complex A
Complex B
Recovery/Mobility

 

 

 

	Exercise	Sets	Reps	Notes
Warm up
Complex A
Complex B
Recovery/Mobility

 

 

 

 

 

	Exercise	Sets	Reps	Notes
Warm up
Complex A
Complex B
Recovery/Mobility

 

 

 

 

	Exercise	Set	Rep	Notes
Warm up
Complex A
Complex B
Recovery/Mobility

 

 

 

	Exercise	Sets	Reps	Notes
Warm up
Complex A
Complex B
Recovery/Mobility

 

 

 

 

 

 

	Exercise	Set	Rep	Notes
Warm up
Complex A
Complex B
Recovery/Mobility