Exercises for UTAH BOUNCE VOLLEYBALL CLUB
πWarm-up π
Jump ropes:
2 – feet 2min
(R) foot forward 1min
(L) foot forward 1min
2-feet double jumping for 1min
REMEMBER TO REST 30 OR 60 SECONDS IN BETWEEN EXERCISES ππ
π Beginning Level–2nd set π
π DAY #( 1 ) π
π Legs: π
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)
π Stationary lunges π
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 +
π Burpee With Blocking Action π
10 rep–rest
18 rep–rest
14 rep–rest
12 rep–rest
24 rep +
π One leg calf exercise–alternating legs π
13 each leg–rest
25 each leg– rest
17 each leg–rest
25 each leg–rest
10 +
ππDAY # ( 2 )ππ
ππ Core workout: ππ
π One leg bridge–alternate legs π
15 sec, each leg–rest
17 sec, each leg–rest
9 sec, each leg–rest
22 sec, each leg–rest
15 sec,+ each leg
π Leg extensions π
11 rep–rest
18 rep–rest
20 rep–rest
14 rep–rest
15 + rep
π Sit-ups (full) π
15 rep – rest
17 rep – rest
10 rep – rest
18 rep – rest
15 rep +
π Knee to elbow π
12 rep -rest
10 rep – rest
16 rep – rest
9 rep -rest
25 rep +
π Russian twist π
11 rep -rest
15 rep -rest
18 rep -rest
12 rep -rest
17 rep +
π 3 positions (legs throw) right, center, left counts as 1π
12 rep –rest
16 rep –rest
10 rep –rest
11 rep –rest
15 rep +
πππ DAY # ( 3 )πππ
πππ Upper Body:πππ
π Push-ups π
8 rep — rest
11 rep –rest
15 rep –rest
6 rep –rest
13 rep +
π Dips π
12 rep –rest
13 rep –rest
8 rep –rest
11 rest –rest
10 rep +
πππ Note: Then return to the beginning and repeat for days 4-6 πππ