VOLLEYBALL/ WOMEN'S BASKETBALL

Hit The Warm Up Listed On The Website First... Get a Sweat Going

SAME WORKOUT AS LAST WEDNESDAY... ADD WEIGHT ACROSS THE BOARD...
CHECK LAST WEEK'S NUMBERS HERE
 
AGILITY: 
1. If You Have An Agility Ladder Do 8-10 Drills - Fast and Accurate
IF YOU DON'T THEN...
Dot Drills - Spray Paint 5 Dots On The Ground If You Can OR Just Use Your Imagination
(Click on the links for a video of possible drills and patterns to do)
2. Lateral BARRIER Jumps (USE A LITTLE HIGHER BARRIER)
(Find Something Thin and About 3-6 Inches Tall To Jump Over)
1X30 seconds (Both Legs)
1X15 seconds (Each Leg)
- Do One Set Of Everything Before Rest For 60 Seconds and Repeating 3X

STRENGTH:
**THIS IS THE SAME AS LAST WED... GO UP A DUMBBELL WEIGHT OR TRY TO DO MORE SETS AT A HEAVIER WEIGHT**
Standing DB Press (Click The Exercise For A Demo)
5 Sets of 5 Reps (Last Two Sets Should Be HARD)(REST 2-3 MINUTES AFTER FIRST 2 SETS)
- KEY POINTS:
1. Keep Ribs Pulled Down 
2. Press The Weight As High As Possible To Finish and Touch Top Of Shoulder To Start Each Rep 
3. Pull Your Shoulders Back As You Press The Weight Up

GYMNASTIC STRENGTH: 
Strict UNDERHAND Pull Ups (MUST TOUCH CHEST TO BAR)
3X10 Reps (AGAIN, Use A Little Less Assistance Than Last Week)

ASSISTANCE WORK: 
Dumbbell Lower Body Complex (Here's Your Hamstring and Single Leg Strength)(Use 2 Dumbbells) 
2X10EA Exercise For Each Leg (So 30 reps Total Per LEG Per Set)
- Single Leg RDLs, Lateral Lunge, Reverse Lunge (Touch Knee)
** AGAIN, HEAVIER DUMBBELL THAN LAST WEEK **
SS w/ 
Cable Rotational Holds 
2X60 secs Each Side (Start 30-40#)

CONDITIONING: (VOLLEYBALL ONLY)
200m Run OR Run As Far As Possible in 40-45 Seconds
(Try To Run On A Soft Surface With Good Shoes)
* Start A New Run Every 2-2:30 Minutes - 10-12 Sets
(If You Can Keep Consistent Times Do All 12... Stay Powerful and Fast!)

POST ALL WEIGHTS AND ANY QUESTIONS TO COMMENTS