Top 10 Exercises for Women Volleyball Players in the Gym (4К)


Warm up: 15-20 minutes Cardio 1. Sea Turtle 3×15 reps 2. Push-ups 3×10 – 8 – 6 reps 3. Static Squat Hold 3x 60sec – 40sec – 20sec 4. Squat jumps 4×15 – 12 – 10 – 8 reps 5. Lunge jumps 4x 15 – 12 – 10 – 8 reps 6. Weight plate front raise 3×10 reps 7. Bench dips 3×15 reps 8. Hanging leg raises 3×10 reps 9. Plank 3x60sec 10. Dumbbell Shoulder Press 4×12 – 15 reps 11. Lateral raise 4×12-15 reps Be sure to do muscle stretching at the end of the workout

19 thoughts on “Top 10 Exercises for Women Volleyball Players in the Gym (4К)

  1. Warm up
    15-20 minutes Cardio

    Training:
    1) Sea Turtle 3×15 reps (00:00)
    2) Push-ups 3×10-8-6 reps (00:17)
    3) Static Squat Hold 3x 60sec-40sec-20sec (00:35)
    4) Squat jumps 4×15-12-10-8 reps (00:45)
    5) Lunge jumps 4x 15-12-10-8 reps (01:02)
    6) Weight plate front raise 3×10 reps (01:21)
    7) Bench dips 3×15 reps (01:40)
    8) Hanging leg raises 3×10 reps (02:03)
    9) Plank 3x60sec (02:22)
    10) Dumbbell Shoulder Press 4×12-15 reps (02:42)
    11) Lateral raise 4×12-15 reps (03:05)

    Be sure to do muscle stretching at the end of the workout

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