Скачать с ютуб Follow Along Volleyball Workout for 15 Years old and Younger в хорошем качестве

Follow Along Volleyball Workout for 15 Years old and Younger

Workout with Coach Reid Hall and Beach Volleyball Star Sophie Bukovec in a follow along workout. This workout will get your blood pumping and help ingrain good movement patterns. Warm up Complete 1 set of each of the following exercises with no rest between exercises. 1. Skipping- 20 seconds 2. High Knees- 20 seconds 3. Lateral Leg Swings- 20 seconds per side 4. Frontal Leg Swings- 20 seconds per side Workout 1 Complete all 9 exercises one after the other with 20 seconds rest between exercises. When you have completed all 9 exercises rest for 1 to 2 minutes and then complete a 2nd round. Complete 1 to 2 rounds per workout. It will take 14 minutes to complete 1 round or 24 minutes to complete 2 rounds (this includes the warm up). Perform this workout 2X per week for 2 to 3 weeks. 1. Fast Feet- 5 sets, 5 seconds of work followed by 10 seconds rest 2. Lateral Hops- 3 sets, 10 per side, no rest 3. Bear Hold (easier) or Bear Crawl (tougher)- 1 set, 30 seconds of work 4. Body Weight Squats- 1 set, 30 seconds of work 5. Dead Bugs (easier) or Arms and Legs Lowering (tougher)- 1 set, 8 reps 6. Single Leg RDL- 1 set, 8 reps per side 7. T’s or Band Pull A Parts- 1 set, 10 reps 8. Hands Elevated Pushups (easier) or Reguarl Pushups (tougher)- 1 set, 8 to 15 reps 9. Lunge ISO Hold- 1 set, 20 to 30 seconds per side ROUND 1 COMPLETE Rest for 1 to 2 minutes and complete your 2nd round. - Discover how The Vert and Strength Optimization Program is helping volleyball athletes gain 3+ inches on their Spike Touch and getting STRONGER (intelligently) in less than 90 days. https://www.reids-workouts.com/vert-a... **This is a fully online program** _ Subscribe for more uploads! https://www.youtube.com/reidhallworko... Follow Me! Instagram:   / reidsworkouts   Facebook:   / reidsworkouts