Week 1

Warm up CLICK HERE TO WATCH VIDEO DEMOS OF THE EXERCISES BELOW Reps/Weight:
Exercise Sets/Reps Rest/Tempo
A. Jog for 2mins
B. Leg Swings- Lateral 1 10 swings per leg no rest Swing
^relax your hip and let your leg swing
C. Leg Swings- Frontal 1 10 swings per leg no rest Swing
^relax your hip and let your leg swing
D. Pull Back Butt Kick + Side Lunge + Over-head Reach 1 6 per side no rest Slow
^pull your foot to your butt, bending at your knee causing a stretch in your quads, then
step out laterally into a side lunge, then raise your arms overhead
E. Good Mornings 1 8 no rest Slow
^have a small bend in your knees, reach your glutes back as you slowly hinge at your hips,
there should be a stretch in your hamstring, keep shoulder blades pulled back to help keep
perfect back posture
F. Wall Slides 1 10 no rest Slow
^try to keep your lower back pressed against the wall, slowly slide your arms up and down
the wall feeling the stretch around your shoulder blades
G. Banded Star Drill 1 6 no rest Medium
^1 horizontal pull apart and 1 angular pull apart in each direction= 1 rep
^ perform 6 total reps

Notes:
PLEASE READ OVER THE VOLLEYJUMP QUICKSTARTER GUIDE SO THAT YOU KNOW HOW TO PERFORM THE PROGRAM PROPERLY

This is a 1 day workout program that will allow you to get a taste of what Volley Jump is all about. This workout was designed so that you
can perform the routine at-home. The workout involves minimal equipment. only a resistance band and stability ball. Most of the exercises
have beginner to higher level variations of the movement. Choose the variation that challenges you but yet you are still able to maintain good form.

Perform your warm up before your workout. The entire warm up and workout should take 30 minutes to complete. This is a short but efficient
workout.
 Week 1 Week 2 Week 3 Week 4
Day 1 CLICK HERE TO WATCH VIDEO DEMOS OF THE EXERCISES BELOW Reps/Weight: Reps/Weight: Reps/Weight: Reps/Weight:
Exercise Sets/Reps Rest/Tempo Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Full Body Strength
A. Fast Feet T Position 5 7s 15s Fast
^7secs as fast as possible followed by 15secs rest move both feet
forward, then both feet back to starting position, and move both feet
out laterally and then back to starting position repeat
B1. Single Leg Squats from a Bench 3 5 per leg 25s Slow
^you can use a chair if you do not have access to the bench
^the higher the bench the easier the exercise, the lower the bench the more
challenging the exercise is, start with a box or a chair that is knee height
^make sure your heel is aligned directly under your knee
^if this exercise is too easy you can perform Single Leg Squats- Small Range
OR Single Leg Squats From a Deficit (most challenging)
B2. Banded Face Pulls 3 10 25s 3/1/1/1
^attach your band around the pole, your palms should be facing the
ground, pull the band towards your eyes with your elbows finishing
slightly higher than your shoulders, focus on pulling your shoulder
blades together
C1. Push up variation 3 10 to 12 25s 3/1/1/1
^pushups are listed from easiest to toughest choose the variation
that makes performing 10 t 12 reps a challenge
^Incline Pushups, Pushups, Dynamic Pushups, Spiderman Pushups
C2. Side Plank OR Side Plank Leg Raises OR Side Plank KB Iso Hold 3 35secs or 8 to 10 25s Slow/Hold
^get your body as straight as possible, make sure your elbow is aligned
directly under your shoulder, push your hip up, keep your core and
glutes tight and hold the Side Plank for 35secs per side, if this is
to easy then perform 8 to 10 leg raises per side, if this is still too easy then
perform Side Plank KB Iso Hold
C3. Single Leg Deadlifts with foot elevated 3 10 per side 25s Slow
^have a small bend in your knee, push your butt back and reach
your arms forward as you hinge at your hips, maintain good posture
back posture, try to not let your elevated foot touch the ground
D1. Stability Ball Planks OR Stability Ball Rollouts 2 20 to 35secs 30s Slow/Hold
^if can you can hold a Stability Ball Plank for for 35secs while maintaining
perfect form then perform Stability Ball Rollouts, there are three progressively
tougher versions of the rollouts, the level 1 version is from your knees, the
level 2 version is from your feet, and level 3 version is with your feet elevated
D2. Single Leg Glute Raises (10 per side) OR Supine Bridge Windmills (8 per side) 2 10 per side 30s Slow/Hold
^lay flat on your back with one foot placed against a bench or a wall,
this leg should almost form a 90 degree angle (corner) at the knee
joint, squeeze your glutes (butt) and push your hips up into the air
and pause for 2secs feeling the tension in your glutes and hamstrings,
if this is too easy then perform Supine Bridge Windmills (8 per side)