Volleyball Workout Plan

intermediate level

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Day 1

This daily workout contains 14 activities, you'll be doing the following activities:

	Supine hamstring stretch Sets: 3 Reps: 10
	Standing soleus stretch Sets: 3 Reps: 10
	Wall front leg swings Sets: 4 Reps: 12
	Standing pectoral stretch Sets: 3 Reps: 10
	Soccer throw Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 3 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 12
	Functional lateral lunge Sets: 3 Reps: 10
	Dumbbell single arm snatch grip deadlift Sets: 3 Reps: 10
	Butt kicks Sets: 3 Reps: 10
	Lateral depth jump with forward jump Sets: 3 Reps: 10
	Four squat flip switch BOSU ball Sets: 3 Reps: 10
	Single arm dumbbell push press with rotation Sets: 3 Reps: 12

Day 3

This daily workout contains 14 activities, you'll be doing the following activities:

	Supine hamstring stretch Sets: 3 Reps: 10
	Standing soleus stretch Sets: 3 Reps: 10
	Wall front leg swings Sets: 4 Reps: 12
	Standing pectoral stretch Sets: 3 Reps: 10
	Soccer throw Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 3 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 12
	Functional lateral lunge Sets: 3 Reps: 10
	Dumbbell single arm snatch grip deadlift Sets: 3 Reps: 10
	Butt kicks Sets: 3 Reps: 10
	Lateral depth jump with forward jump Sets: 3 Reps: 10
	Four squat flip switch BOSU ball Sets: 3 Reps: 10
	Single arm dumbbell push press with rotation Sets: 3 Reps: 12

Day 5

This daily workout contains 13 activities, you'll be doing the following activities:

	Supine hamstring stretch Sets: 3 Reps: 10
	Standing soleus stretch Sets: 3 Reps: 10
	Standing pectoral stretch Sets: 3 Reps: 10
	Soccer throw Sets: 3 Reps: 10
	Wall calf stretch (straight knee) Sets: 3 Reps: 10
	Standing chest opener stretch Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 12
	Functional lateral lunge Sets: 3 Reps: 10
	Dumbbell single arm snatch grip deadlift Sets: 3 Reps: 10
	Butt kicks Sets: 3 Reps: 10
	Lateral depth jump with forward jump Sets: 3 Reps: 10
	Four squat flip switch BOSU ball Sets: 3 Reps: 10
	Single arm dumbbell push press with rotation Sets: 3 Reps: 12

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

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About the professional

MJ Johnson

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