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Volleyball - In Season
Sport
Intermediate
Kettlebell
Plan Details
The Volleyball - In Season routine by ThomasWiliam is a 16 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
In season volleyball workout
Routine detail
Day 1
Week 1 Day 1
Est. 63 min
19 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Clean Grip Jump Shrug
6 Sets x 4 Reps
Push-Up
3 Sets x 1 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Pallof Iso Hold
1 Set x 10 Reps
1/2 Turkish Get Up
1 Set x 5 Reps
Single Arm Inverted Plate Press
1 Set x 5 Reps
Barbell Inverted Reach and Row
1 Set x 10 Reps
Shoulder Reciprocal Stabilisation
1 Set x 10 Reps
Dynamic Symmetrical Stability
1 Set x 10 Reps
Lax Ball Calf
1 Set
Strap Ankle Stretch
1 Set
Single Leg Reach and Grab
1 Set x 10 Reps
Day 2
Week 1 Day 2
Est. 62 min
17 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Box Jump
6 Sets x 4 Reps
Body Weight Squat to Box
3 Sets x 1 Reps
Split Squat
3 Sets x 10 Reps
Single Arm DB Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Terminal Knee Extension
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Mini Band Kickbacks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Alternate Overhead Reach
1 Set x 1 Rep
Day 3
Week 2 Day 1
Est. 62 min
19 exercises
Jump Rope Overhead Squat
1 Set
Overhead Flexion/Extension
1 Set
Jump Rope
1 Set
Overhead Lunge and Press
1 Set
Push-up Rotation
1 Set
Groiner with T-spine Rotation
1 Set
Clean Grip Jump Shrug
6 Sets x 3 Reps
Push-Up
3 Sets x 1 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Pallof Iso Hold
1 Set x 10 Reps
1/2 Turkish Get Up
1 Set x 5 Reps
Single Arm Inverted Plate Press
1 Set x 5 Reps
Barbell Inverted Reach and Row
1 Set x 10 Reps
Shoulder Reciprocal Stabilisation
1 Set x 10 Reps
Dynamic Symmetrical Stability
1 Set x 10 Reps
Lax Ball Calf
1 Set
Strap Ankle Stretch
1 Set
Single Leg Reach and Grab
1 Set x 10 Reps
Day 4
Week 2 Day 2
Est. 62 min
17 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Box Jump
6 Sets x 4 Reps
Body Weight Squat to Box
3 Sets x 1 Reps
Split Squat
3 Sets x 10 Reps
Single Arm DB Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Terminal Knee Extension
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Mini Band Kickbacks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Alternate Overhead Reach
1 Set x 1 Rep
Day 5
Week 3 Day 1
Est. 67 min
18 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Clean Grip Jump Shrug
6 Sets x 3 Reps
Push-Up
3 Sets x 1 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Machine Inverted Row
3 Sets x 6 Reps
Pallof Iso Hold
1 Set x 10 Reps
1/2 Turkish Get Up
1 Set x 10 Reps
Single Arm Inverted Plate Press
1 Set x 10 Reps
Barbell Inverted Reach and Row
1 Set x 10 Reps
Shoulder Reciprocal Stabilisation
1 Set x 10 Reps
Dynamic Symmetrical Stability
1 Set x 10 Reps
Lax Ball Calf
1 Set
Strap Ankle Stretch
1 Set
Single Leg Reach and Grab
1 Set x 10 Reps
Day 6
Week 3 Day 2
Est. 62 min
17 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Box Jump
6 Sets x 4 Reps
Body Weight Squat to Box
3 Sets x 1 Reps
Split Squat
3 Sets x 10 Reps
Single Arm DB Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Terminal Knee Extension
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Mini Band Kickbacks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Alternate Overhead Reach
1 Set x 1 Rep
Day 7
Week 4 Day 1
Est. 67 min
18 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Clean Grip Jump Shrug
6 Sets x 3 Reps
Push-Up
3 Sets x 1 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Machine Inverted Row
3 Sets x 6 Reps
Pallof Iso Hold
1 Set x 10 Reps
1/2 Turkish Get Up
1 Set x 10 Reps
Single Arm Inverted Plate Press
1 Set x 10 Reps
Barbell Inverted Reach and Row
1 Set x 10 Reps
Shoulder Reciprocal Stabilisation
1 Set x 10 Reps
Dynamic Symmetrical Stability
1 Set x 10 Reps
Lax Ball Calf
1 Set
Strap Ankle Stretch
1 Set
Single Leg Reach and Grab
1 Set x 10 Reps
Day 8
Week 4 Day 2
Est. 62 min
17 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Box Jump
6 Sets x 4 Reps
Body Weight Squat to Box
3 Sets x 1 Reps
Split Squat
3 Sets x 10 Reps
Single Arm DB Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Terminal Knee Extension
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Mini Band Kickbacks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Alternate Overhead Reach
1 Set x 1 Rep
Day 9
Week 5 Day 1
Est. 67 min
18 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Clean Grip Jump Shrug
6 Sets x 3 Reps
Push-Up
3 Sets x 1 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Machine Inverted Row
3 Sets x 6 Reps
Pallof Iso Hold
1 Set x 10 Reps
1/2 Turkish Get Up
1 Set x 10 Reps
Single Arm Inverted Plate Press
1 Set x 10 Reps
Barbell Inverted Reach and Row
1 Set x 10 Reps
Shoulder Reciprocal Stabilisation
1 Set x 10 Reps
Dynamic Symmetrical Stability
1 Set x 10 Reps
Lax Ball Calf
1 Set
Strap Ankle Stretch
1 Set
Single Leg Reach and Grab
1 Set x 10 Reps
Day 10
Week 5 Day 2
Est. 62 min
17 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Box Jump
6 Sets x 4 Reps
Body Weight Squat to Box
3 Sets x 1 Reps
Split Squat
3 Sets x 10 Reps
Single Arm DB Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Terminal Knee Extension
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Mini Band Kickbacks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Alternate Overhead Reach
1 Set x 1 Rep
Day 11
Week 6 Day 1
Est. 67 min
18 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Clean Grip Jump Shrug
6 Sets x 3 Reps
Push-Up
3 Sets x 1 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Machine Inverted Row
3 Sets x 6 Reps
Pallof Iso Hold
1 Set x 10 Reps
1/2 Turkish Get Up
1 Set x 10 Reps
Single Arm Inverted Plate Press
1 Set x 10 Reps
Barbell Inverted Reach and Row
1 Set x 10 Reps
Shoulder Reciprocal Stabilisation
1 Set x 10 Reps
Dynamic Symmetrical Stability
1 Set x 10 Reps
Lax Ball Calf
1 Set
Strap Ankle Stretch
1 Set
Single Leg Reach and Grab
1 Set x 10 Reps
Day 12
Week 6 Day 2
Est. 62 min
17 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Box Jump
6 Sets x 4 Reps
Body Weight Squat to Box
3 Sets x 1 Reps
Split Squat
3 Sets x 10 Reps
Single Arm DB Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Terminal Knee Extension
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Mini Band Kickbacks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Alternate Overhead Reach
1 Set x 1 Rep
Day 13
Week 7 Day 1
Est. 67 min
18 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Clean Grip Jump Shrug
6 Sets x 3 Reps
Push-Up
3 Sets x 1 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Machine Inverted Row
3 Sets x 6 Reps
Pallof Iso Hold
1 Set x 10 Reps
1/2 Turkish Get Up
1 Set x 10 Reps
Single Arm Inverted Plate Press
1 Set x 10 Reps
Barbell Inverted Reach and Row
1 Set x 10 Reps
Shoulder Reciprocal Stabilisation
1 Set x 10 Reps
Dynamic Symmetrical Stability
1 Set x 10 Reps
Lax Ball Calf
1 Set
Strap Ankle Stretch
1 Set
Single Leg Reach and Grab
1 Set x 10 Reps
Day 14
Week 7 Day 2
Est. 62 min
17 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Box Jump
6 Sets x 4 Reps
Body Weight Squat to Box
3 Sets x 1 Reps
Split Squat
3 Sets x 10 Reps
Single Arm DB Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Terminal Knee Extension
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Mini Band Kickbacks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Alternate Overhead Reach
1 Set x 1 Rep
Day 15
Week 8 Day 1
Est. 67 min
18 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Clean Grip Jump Shrug
6 Sets x 3 Reps
Push-Up
3 Sets x 1 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Machine Inverted Row
3 Sets x 6 Reps
Pallof Iso Hold
1 Set x 10 Reps
1/2 Turkish Get Up
1 Set x 10 Reps
Single Arm Inverted Plate Press
1 Set x 10 Reps
Barbell Inverted Reach and Row
1 Set x 10 Reps
Shoulder Reciprocal Stabilisation
1 Set x 10 Reps
Dynamic Symmetrical Stability
1 Set x 10 Reps
Lax Ball Calf
1 Set
Strap Ankle Stretch
1 Set
Single Leg Reach and Grab
1 Set x 10 Reps
Day 16
Week 8 Day 2
Est. 62 min
17 exercises
Stationary Bike
1 Set
Kettlebell Goblet Squat
1 Set x 25 Reps
V Sit Ups
1 Set
Trunk Rotations
1 Set
Leg Swings
1 Set
Box Jump
6 Sets x 4 Reps
Body Weight Squat to Box
3 Sets x 1 Reps
Split Squat
3 Sets x 10 Reps
Single Arm DB Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 10 Reps
Side Plank Hip Lift With Abduction
1 Set x 10 Reps
Lateral Hurdle Hop
1 Set x 10 Reps
Terminal Knee Extension
1 Set x 10 Reps
Mini Band Walks
1 Set x 10 Reps
Mini Band Kickbacks
1 Set x 10 Reps
Lax Ball on Rhomboid
1 Set
Alternate Overhead Reach
1 Set x 1 Rep
