Exercises for UTAH BOUNCE VOLLEYBALL CLUB
πŸπŸ‘Warm-up πŸ‘πŸ
Jump ropes:
2 – feet 2m.
(R) foot forward 1m.
(L) foot forward 1m
2-feet double jumping for 1m.
REMEMBER TO REST 30 OR 60 SECONDS IN BETWEEN EXERCISES πŸπŸπŸ‘
πŸπŸ˜€ Beginning Level–2nd set πŸ˜€πŸ
🏐 DAY #( 1 ) 🏐
🏐 Legs: 🏐
6 rocks–rest for 1 minute
8 rocks–rest for 1 minute
11 rocks–rest for 1 minute
8 rocks–rest for 1 minute
30 + (no rocks)
🏐 Stationary lunges 🏐
13 rep–rest for 1 minute
16 rep–rest for 1 minute
22 rep–rest for 1 minute
16 rep –rest for 1 minute
12 rep +
🏐 Burpee With Blocking Action 🏐
10 rep–rest
18 rep–rest
14 rep–rest
12 rep–rest
24 rep +
🏐 One leg calf exercise–alternating legs 🏐
13 each leg–rest
25 each leg– rest
17 each leg–rest
25 each leg–rest
10 +
🏐🏐DAY # ( 2 )🏐🏐
🏐🏐 Core work out: 🏐🏐
🏐 One leg bridge–alternate legs 🏐
15 sec, each leg–rest
17 sec, each leg–rest
9 sec, each leg–rest
22 sec, each leg–rest
15 sec,+ each leg
🏐 Leg extensions 🏐
11 rep–rest
18 rep–rest
20 rep–rest
14 rep–rest
15 + rep
🏐 Sit-ups (full) 🏐
15 rep – rest
17 rep – rest
10 rep – rest
18 rep – rest
15 rep +
🏐 Knee to elbow 🏐
12 rep -rest
10 rep – rest
16 rep – rest
9 rep -rest
25 rep +
🏐 Russian twist 🏐
11 rep -rest
15 rep -rest
18 rep -rest
12 rep -rest
17 rep +
🏐 3 positions (legs throw) right, center, left counts as 1🏐
12 rep –rest
16 rep –rest
10 rep –rest
11 rep –rest
15 rep +
🏐🏐🏐 DAY # ( 3 )🏐🏐🏐
🏐🏐🏐 Upper Body:🏐🏐🏐
🏐 Push-ups 🏐
8 rep — rest
11 rep –rest
15 rep –rest
6 rep –rest
13 rep +
🏐 Dips 🏐
12 rep –rest
13 rep –rest
8 rep –rest
11 rest –rest
10 rep +
πŸ’ͺ🏐🏐🏐 Note: Then return to the beginning and repeat for days 4-6. 🏐🏐🏐πŸ’ͺ