The Complete Exercise Program for the Female Volleyball Player

1 Alternating Lateral Bounds to Sprint 0:14 2 Alternating Med Ball Slams 0:41 3 Band Bridge Iso Hold 0:35 4 Band Clocks 0:35 5 Band External Rotation 0:23 6 Band Face Pull to External Rotation 0:44 7 Band Hip Extension - Back on Bench 0:52 8 Band Hip Thrusts 0:33 9 Band Pull-A-Parts 0:23 10 Barbell Back Squat 1:03 11 Barbell Front Squat 0:52 12 Barbell Hip Thrusts - Back on Bench 0:59 13 Barbell Hip Thrusts - Back on the Ground 1:00 14 Barbell Overhead Iso Hold 0:26 15 Barbell RDL 0:30 16 Barbell Split-Stance Iso Hold 0:29 17 Box Jump to Absorption Landing 0:45 18 Box Jump 0:30 19 Box Squat with Counter Weight 0:38 20 Chest Supported Row - Inside Handles 0:24 21 Chest Supported Row - Outside Handles 0:27 22 Circles 0:35 23 Corner Pec Stretch 0:28 24 Crossover Skip 0:17 25 Dead Bugs 0:42 26 Dead Bug - All Fours 0:33 27 Deep Squat Breathing 0:35 28 Dragonflies 0:47 29 Drop Split Landings 0:24 30 Drop Squat to Box Jump to Absorption Landing 0:32 31 Drop Squat to Box Jump to Rotational Absorption Landing 0:35 32 Drop Step and Sprint 0:16 33 Drop to Lateral Bound to Sprint 0:17 34 Dumbbell Bench Press 0:31 35 Dumbbell Chest Supported Iso Hold 0:31 36 Dumbbell Chest Supported Row 0:23 37 Dumbbell Deadlift 0:45 38 Dumbbell Floor Press 0:36 39 Dumbbell Goblet Squat 0:54 40 Dumbbell Goblet Box Squat 0:46 41 Dumbbell Jumps 0:37 42 Dumbbell Lateral Squat 0:34 43 Dumbbell Step-Ups 0:40 44 Dumbbell Split Jerk 0:39 45 Dumbbell Split-Stance One-Arm Press 0:25 46 External Rotation - 90-90 0:27 47 Field Goals 0:38 48 Half-Kneeling Band Pallof Press 0:32 49 Half-Kneeling Chop - High to Low 0:29 50 Half-Kneeling One-Arm Pulldown 0:23 51 Hang Clean 0:39 52 Hang Clean Pull 0:44 53 Hip Flexor Reach and Bend 0:15 54 Hip Flow Series 1:13 55 Hip Opener with Reach 0:25 56 Hip Openers 0:29 57 In Place Run to Drop Step and Sprint 0:21 58 In Place Run to Sprint 0:26 59 In Place Run with One Leg Step Out to Sprint 0:20 60 Inverted TRX Row with Weight 0:21 61 Inverted TRX Row 0:28 62 Karaoke 0:16 63 Landmine Split Jerk 0:37 64 Lat Pulldown - Overhand Grip 0:33 65 Lat Pulldown - Underhand Grip 0:21 66 Lateral Band Walk 0:32 67 Lateral Bound and Sprint 0:28 68 Lateral Shuffle with Overhead Arm Swing 0:16 69 Leg Press Essentric 0:26 70 Leg Press with Isometric 0:21 71 Leg Press 0:50 72 Light Skip 0:15 73 Low Incline 90-90 External Rotation to Y 0:37 74 Low Incline Blackburns 0:35 75 Low Skips 0:20 76 Med Ball Overhead Iso Hold 0:21 77 Med Ball Split Stance Iso Hold 0:24 78 Mobility Overview 0:12 79 Natural Good Hams 0:57 80 One-Arm Dumbbell Row 0:42 81 One-Arm Dumbbell Bench Press 0:37 82 One-Leg Bound and Bounce 0:26 83 One-Leg Bound and Stick 0:25 84 Pogos to Sprint 0:17 85 Pop Flow Skip 0:19 86 Pretzel 0:34 87 Pushup 0:28 88 Quadrupled Hip Circles 0:41 89 Rack Pull 0:59 90 RKC Plank with Opposites 0:55 91 RKC Plank 0:36 92 Rocking Ankle Mobs 0:24 93 Rope Extensions 0:24 94 Rope Face Pull 0:32 95 Russian Twist 0:15 96 Seated Bench Box Jumps 0:37 97 Side Lying Clams 0:37 98 Side Lying External Rotation 0:52 99 Side Plank - 90-90 0:31 100 Side Plank 0:27 101 Side-Lying Windmills 0:33 102 Single Leg Abductor 1:01 103 Single Leg Squat to Box 0:48 104 Slider Leg Curls 0:34 105 Soft Tissue Overview 0:15 106 Soft Tissue Work 2:40 107 Soft Tissue, Mobility, and Activation Overview 0:33 108 Split-Stance Alternating Y to W 0:37 109 Split-Stance Band Pallof Press 0:33 110 Split-Stance Chop- High to Low 0:27 111 Split-Stance Landmine Press 0:25 112 Split-Stance Y Shrug to W 0:41 113 Squat Jump with Absorption Landing 0:21 114 Stability Ball Hamstring Curl 0:26 115 Stability Ball Rollout with Feet Elevated 0:24 116 Stability Ball Rollout 0:37 117 Standing TRX Row 0:46 118 Static Alternating Lateral Squat 0:44 119 Straight Leg Run 0:20 120 Tall Kneeling Band Pallof Press 0:37 121 Tall-Kneeling Chops 0:41 122 Toe Touch 0:18 123 Trap Bar Deadlift 0:47 124 TRX Face Pull to External Rotation 0:48 125 V-Up 0:28 126 Weight Training Overview 0:47 127 Yoga Glute 0:28 128 Yoga Pushup 0:36 129 Yoga Spider-Man to Overhead Reach 0:27 130 YT Moving Blackburns 0:49