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Exercise Descriptions

Exercise Descriptions. DHS volleyball summer workout. Jump Rope. Fast jumps Focus on keeping your core and calf muscles engaged. Superman. Laying on your stomach Use your core muscles to lift your arms and legs off the ground Only your thighs and core should be touching the ground. lunges.

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Exercise Descriptions

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  1. Exercise Descriptions DHS volleyball summer workout

  2. Jump Rope Fast jumps Focus on keeping your core and calf muscles engaged

  3. Superman • Laying on your stomach • Use your core muscles to lift your arms and legs off the ground • Only your thighs and core should be touching the ground

  4. lunges • Walking lunges – alternating legs • MAKE SURE YOU KEEP YOUR KNEE BEHIND YOUR TOES! DO NOT PUSH YOUR KNEE FORWARD PAST YOUR TOES!!

  5. Pushups • Men’s or women’s • PUSH your self and keep your core tight

  6. Russian Twists • Balancing on your rear end (keep feet up) • Twist from side to side touching your hands to the floor • Use your core to twist not your arms! • You may hold a ball to tap on the floor if you want

  7. burpees • Start standing up • Jump/drop down to pushup position • Jump feet in and then explode up • Keep core tight!!

  8. Toe touch crunches • Lay on your back • Extend legs straight up towards the ceiling • Do a crunch by taking opposite hand to opposite foot • Try to touch your toes and keep your legs straight

  9. dips • Use a sturdy chair or couch • Sit on the edge and place hands on the edge with fingers forward • Straighten legs out in front of you • Bend your elbows and push back up • Focus on using your triceps not your legs!!

  10. Globe jumps • Start in a low squat position • Jump to your right, then jump backwards, jump to your left, then jump forwards • Both feet should be off the ground when jumping. No hopping or shuffling! • Stay low the entire time • One complete round equals one repetition

  11. Ski jumps • Start in a low position with feet together • Jump from side to side • Pretend there is a line on the floor and jump completely over it • These are quick jumps however make sure you land the jump and keep good form (not the same as fast line jumps) • Stay low the entire time

  12. Oblique crunches • Lay on your side so the crunch focuses on your oblique's • You will lay on each side during the exercise

  13. Power jACKS • Start standing • Jump into a low squat position and then jump back up • These are like jumping jacks but make sure to jump into a squat position sitting the rear end back to build quad strength

  14. Tuck jumps • Jump as high as you can pulling your knees to your chest • Be powerful but land LIGHT!!

  15. Bicycle crunches • Balancing on your rear end (keep your core engaged!) • Alternate kicking legs out like you are riding a bicycle • One leg will be extended and the other will be in towards your chest

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