TOUGH At Home Volleyball Workout with Bands and Dumbbells

There are two buckets that I fill up with my training… The injury prevention bucket and the performance enhancement bucket. In this video you will see how I balance out the two. Workout… Part 1Jog or skip for 2 minutes and then complete 4 dynamic stretches.Part 2Activation seriesComplete two rounds of these 5 activation exercises. The purpose of this is to get your muscles contracting well before we dial up the intensity of the workout… especially your weak and tight muscle groups. 1. Foot/Ankle Supination- 15 reps2. Toe Walks- 30secs 3. Heel Walks- 30secs4. Lateral Sliders- 8 per side5. Hip Raise Leg Extension- 15secs hold per sidePart 3The workoutThere are 6 exercises that you will cycle through. Rest for 10 seconds between exercises and 2 minutes between rounds. Perform 3 to 5 rounds.A1. Rear Foot Elevated Split Squats (harder) or Split Squats (easier)- 8 per sideA2. 1 Arm DB Dumbbell Row (tougher) or banded 1 arm row (easier)- 12 to 15 per sideA3. DB Single Leg RDL (tougher) or Single Leg RDL body weight (easier)- 8 per sideA4. Pushup Variation- 8 to 12 repsA5. Single Leg Hip Abduction with Mini Band- 15 reps per sideA6. Hammer Curl Shoulder Press- 8 to 10 repsLearn more about the leading volleyball specific workout programs:https://www.reids-workouts.com_Subscribe for more uploads! https://www.youtube.com/reidhallworko...Follow Me!Instagram: https://www.instagram.com/ReidsWorkoutsFacebook: https://www.facebook.com/ReidsWorkouts