MI. 15.04.2020

FÜR VOLLEYBALL

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A. 4 sets

4 Single legged RDL @ 3333 + 6 single legged hops

45 sec. hollow hold with catching and throwing

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B.

4 Tricep curls in L-Sit @ 6666 + 4 slow motion halos (each set, tempo reduces by 1 second)

30 sec. side plank with VOR-Cs

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C. 4 sets - 45:15 sec. work:rest

1: Air hunger hitting approach

2: Standing hops to defence (left, right, down)

3: Low defence shuffle

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