Workout from home - Designed for volleyball - Great for everyone Coach Adam and Annie take you through a fun work out to do at home. Keep moving and stay healthy! Session plan: 2 x 10 x Scap Pushup 2 x 10 x Shoulder Wall Slides 2 x 8 x Double Leg Glute Bridge 2 x 8 x Single Leg Glute Bridge 2 x 8 x Fire Hydrants 2 x 8 x Push Backs 2 x Stability Star 3 x 10 secs Star Jumps 3 x 30 secs Jog On The Spot 3 x 10 secs Fast Feet 3 x 30 secs jog on the spot 10 x High Squat 10 x Small Jump 2 x 4 Full Jump 2 x 4 Pump Jump 2 x 10 x Sit Up 2 x 10 x Push Up 1 Minute Plank Stretching Get those legs pumping ?How many rounds of the circuit did you make ! Leave a comment below www.esperiavolley.com /https://www.instagram.com/esperiavolley /https://www.facebook.com/esperiavolley

Workout from home - Designed for volleyball - Great for everyone Coach Adam and Annie take you through a fun work out to do at home. Keep moving and stay healthy! 2x Push Back 10 Scap push ups 10 Clams 10 Thorasic mobility 5ps Weighted shoulder rotation 8 2x Squats 20 Jump over line 20 double - 10 single Toe Touches 20 Load Jumps 10 Lateral Lunges 20 Abs 1,2,3 leg positions Let's get it done ?What extras did you add ! Leave a comment below www.esperiavolley.com /https://www.instagram.com/esperiavolley /https://www.facebook.com/esperiavolley

Workout from home - Designed for volleyball - Great for everyone Coach Adam and Annie take you through a fun work out to do at home. Keep moving and stay healthy! 2 x 8 Shoulder touches 2 x 8 Glute bridge 5 x 2 Single leg squat control 2 x 10-15 Calf raises Circuit: 30 or 20 with 10 second break High knees Dips Split jumps Wall sits Ab Circuit -10 Sit ups -20 Bicycles -30 Squirmers -40 Leg kicks Feel the burn ?Whats your favourite exercise ! Leave a comment below www.esperiavolley.com /https://www.instagram.com/esperiavolley /https://www.facebook.com/esperiavolley

Workout from home - Designed for volleyball - Great for everyone Coach Adam and Annie take you through a fun work out to do at home. Keep moving and stay healthy! 8 Glute bridges - double leg and single leg 10 Fire hydrants 10 Scap push ups 10 Push ups 20 second - jog on spot -10squat 20 second - high knees -10abs knees to chest 20 second - heel kicks -10 tuck jumps 20 second - star jumps -10 side dips Stretch routine Take time to recover ?Whats your favourite exercise ! Leave a comment below www.esperiavolley.com /https://www.instagram.com/esperiavolley /https://www.facebook.com/esperiavolley

Workout from home - Designed for volleyball - Great for everyone Coach Adam and Annie take you through a fun work out to do at home. Keep moving and stay healthy! 20 second slow jog 20 second faster jog Double leg jumps -20 front to back -20 side to side Single leg jumps -10 front to back -10 side to side Circuit x2 20 x Banded Squat 10 x Push ups 20 x Backwards lunges 15 x Curls 15 x Leg lifts 10 x Burpees 20 x Abs knees to chest 30 second Wall sit 30 second Plank Stretch Sitting on the job ?Whats your favourite exercise ! Leave a comment below www.esperiavolley.com /https://www.instagram.com/esperiavolley /https://www.facebook.com/esperiavolley

Workout from home - Designed for volleyball - Great for everyone Coach Adam and Annie take you through a fun work out to do at home. Keep moving and stay healthy! Stability England stretch 8 x GB 2 x Star 30 seconds Squat with row 30 seconds Arm Press Circuit: 30 seconds on, 10 seconds off -Toe touches -Back leg on bench lunge -Load Jumps -Mountain climbers -Swimmers -Side crunch -Pump Jumps X3 Stretch Upping our circuit game ?How rounds did you go ! Leave a comment below www.esperiavolley.com /https://www.instagram.com/esperiavolley /https://www.facebook.com/esperiavolley

Workout from home - Designed for volleyball - Great for everyone Coach Dimitriy takes you through a fun work out to do at home. Keep moving and stay healthy! 20 x Cross Jacks 10 x Simplified Burpees 10 x Plank Jacks 10 x Bird Dogs 2 Rounds: 10 x Squat Side Reach 10 x Military Plank 10 x Sprinter Lunges + Kick Back 10 x Plank Toe Touch 2 Rounds: 10 x Angel and Devil 10 x One Down, Two Up 10 x Marching Plank 10 x Upper Circle Crunches Stretch New coach, new rules ? Are your abs burning ! Leave a comment below www.esperiavolley.com /https://www.instagram.com/esperiavolley /https://www.facebook.com/esperiavolley

Workout from home - Designed for volleyball - Great for everyone Coaches Adam and Annie take you through a fun workout to do at home. Keep moving and stay healthy! Band Exercises 2 x Standing push back x 10 each leg 2 x Controlled leg drops: side - side x 10, up - down x 10 Circuit X4 -15 x Squats -10 x Push ups -10 x Sit ups -10 x Tuck jumps -10 x Lateral lunges -15 x Band/bag curls -10 x Standing side crunches -10 x Burpees Plank variations - 2 minutes total -15 sec normal -15 x 4 with one arm lifted, other arm lifted, one leg lifted, other leg lifted -15 x 2 opposite arm and leg lifted, switch -15 sec normal Stretch Full Body Circuit to end the week ? How many rounds can you go ! Leave a comment below www.esperiavolley.com /https://www.instagram.com/esperiavolley /https://www.facebook.com/esperiavolley