Volleyball Spike Training: Lower Body (4K)

Warm up: 15-20 minutes Cardio 1-repetition maximum (100%RM) ⚫️High box squat 1x15 reps (20%RM) 1x10 reps (40%RM) 1x8 reps (60RM) 1x6 reps (70%RM) 1x3-4 reps (80RM) 1x1-2 reps (90%RM) Rest 2-3 min ⚫️Dumbbell rhythm squat jumps 3x10-15 reps (10-15%RM) Rest 2-3 min ⚫️Kettlebell spike 3-4x15 reps Rest 2-3 min ⚫️Bulgarian split squat 3-4x12/10/8/6 reps (20%RM/30%RM/40%RM/50%RM) Rest 2-3 min ⚫️Frontal squat 3x5 reps (50%RM) Rest 2-3 min Recovery routine with foam roller Music: 1) Neffex - Rumors (Instrumental) Follow: Den Chykut ➤ Instagram: https://www.instagram.com/stay_in_bed__ ➤ Youtube: https://www.youtube.com/channel/UC_V2Cf-sBPKhfiksGijKTCA Misha Skukis ➤ Instagram: https://www.instagram.com/mishaskukis Also watch: ➤ Volleyball Spike Training: Upper Body - https://youtu.be/FIwHqErPum8 ➤ Top 10 Exercises for Women Volleyball Players in the Gym - https://youtu.be/shSDiBS4AVA ➤ How to Improve Vertical Jump - https://youtu.be/XZYe18LeGA4 ➤ Knee Pain From Volleyball? How To Fix It - https://youtu.be/XTeLZ-yTJ6c My pages on social media ➤ Instagram - https://www.instagram.com/epic.volley/ ➤ Facebook - https://www.facebook.com/epicvolley/ #volleyball #spike #volleyballtrainings #volleyballworkout #volleyballgym