VOLLEYBALL/ WOMEN'S BASKETBALL

Perform A Good Warm Up First... Make Sure You Feel Lose and Are Sweating


SAME AS WEDNESDAY WORKOUT LAST WEEK, BUT THIS TIME ADD 5-10# MORE ON EVERYTHING!!

POWER WORK: 
1. Jump Rope - 90 seconds on 2 Feet, Then 45 Secs Each Leg
- Do This 3 Times Through With 60 SECONDS Rest Between Sets
2a. Squat Jumps (Check Demo Page)
- 4X10 Maximal Jumps To A Net OR Backboard
2b. Scissor Jumps (Again Check Demo Page)
- 4X5 Jumps Each Leg
* Do 2a followed IMMEDIATELY by 2b Then Rest 45-60 Secs Between Sets

STRENGTH WORK: 
Front Squat (Click On The Exercise For A Demo)
5 Sets of 5 Reps (After 3 Sets Make Sure To Take 3 Minutes Rest Between Sets)
* Work Up To a Weight That Is Challenging, BUT You Can Keep The Depth & Positioning Shown In The Video... NO CUTTING CORNERS!

ASSISTANCE STRENGTH WORK:
Cable Machine Row (Check The Link)(Use A Single Bar)
3X10 Total Reps (5-10 More Pounds On All Three Sets)
superset w/
Hollow Rock Holds 
3X45 secs

CONDITIONING (VOLLEYBALL ONLY): 
Long Shuttles
100 yds & Back, 90 & Back, 80 & Back,.... Down To 10 & Back
Push Ball (13-15#)
10-9-8-7-6-5-4-3-2-1
* Workout Arrangement Is This... 1st Round... 100 Yards and Back, Then 10 Push Ball OVER A Goal Post, 90 Yards & Back, Then 9 Push Ball OVER a Goal Post, Continue Until You Hit 10 and Back and 1 Push Ball
** 15 Minutes To Get As Far As Possible 


POST ALL WEIGHTS AND CONDITIONING TIME TO COMMENTS AND SIGN YOUR NAME AT THE BOTTOM