Fall 2020 Boys Zoom Workouts

My name is Gino Gamboa and I am the Zoom strength and conditioning coach. I will be running the Boys Main Beach training groups for the remaining 7 weeks. 

About Gino Gamboa
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.

If you have any questions at all feel free to contact me over email or on my cell phone. I’m looking forward to hearing from you! 

E: ginogamboa95@gmail.com        P: (818) 470-7875

We will be using Zoom calls for the Wednesday & Thursday workouts and posting links to the recorded videos here. There will be an additional workout added here on Fridays but this will not be a zoom call just a video to challenge our player commitment to getting stronger as athletes. The Zoom calls will use the same link every day. The link is found below.


 Gino Gamboa is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting
https://us02web.zoom.us/j/89218833538?pwd=aFlBcFg1NC93RnZuN1BpeU1rZGpJZz09

Meeting ID: 892 1883 3538
Passcode: mainbeach


 

Workout Week (August 28th, 2020 – September 5th, 2020)

Wednesday Night Zoom Workout (September 2nd)

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
Thursday Night Zoom Workout (September 3rd)

No Video Recording Here

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

 

Friday Video Workout (September 4th)

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

 

Exercise Set Rep Notes
Warm-up Glute Bridge Walkouts 2 15
Push up w/ rock back 2 10
Side plank w/ reach 2 20 10 each side
Complex A Rev. Lunges w/ knee drive 3 24 12 each leg
Jump Squats 3 15
Single Leg (SL) RDL 3 20 10 each leg
Complex B Plyo Push-ups 3 10
High Pulls w/ weight 3 12 Find a backpack or bag you can put things in to add weight as needed
Supermans 3 15
Recovery/Mobility Froggers w/ int. rot. 2 20 10 each leg
Active Hamstring Stretch 2 20 10 each leg

Workout Week (September 6th, 2020 – September 12th, 2020)

Wednesday Night Zoom Workout (September 9th)

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

 

 

Thursday Night Zoom Workout (September 10th)

 

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

 

Friday Video Workout (September 11th)

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

Exercise Set Rep Notes
Warm up Glute Bridge + Reach 3 12/12 12 each side
Hamstring Catches 3 10
Kneeling Jumps 3 10
Complex A Lateral Ski Jumps 3 15/15 15 each leg
Split Jumps 3 15/15 15 each leg
Squat Drop Touches 3 15
Complex B Bent Over Fly 3 12
Full Body Superman 3 15 3 sec. holds
Floor Angels 3 15
Recovery/Mobility Active Hamstring Stretch 2 15/15 15 each. leg
Bretzel 2 10/10 10 each side

 

 

 

Workout Week (September 13th, 2020 – September 19th, 2020)

Wednesday Night Zoom Workout (September 16th)

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

 

 

Thursday Night Zoom Workout (September 17th)

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

 

 

Friday Video Workout (September 18th)

 

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

 

 

Workout Week (September 20th, 2020-September 26th, 2020)

Wednesday Night Zoom Workout Workout (September 23rd)

 

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

 

 

 

Thursday Night Zoom Workout (September 24th)

 

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

 

 

 

 

Friday Video Workout (September 25th)

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

 

 

Workout Week (September 27th, 2020 – October 3rd, 2020)

Wednesday Night Zoom Workout Workout (September 30th)

 

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

 

 

Thursday Night Zoom Workout Workout (October 1st)

 

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

 

 

 

Friday Video Workout (October 2nd)

 

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

 

Workout Week (October 4th, 2020 – October 10th, 2020)

Wednesday Night Zoom Workout Workout (October 7th)

 

 

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

 

 

 

Thursday Night Zoom Workout Workout (October 8th)

 

 

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

 

 

 

Friday Video Workout (October 9th)

 

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

 

Workout Week (October 11th, 2020 – October 17th, 2020)

Wednesday Night Zoom Workout Workout (October 14th)

 

 

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

 

 

 

Thursday Night Zoom Workout Workout (October 15th)

 

 

Friday Video Workout (October 16th)

 

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