Summertime is here, and if you’ve been watching “Top Gun” like I have, you’re ready to slap on some aviators and play beach volleyball! Here’s a specialized workout to prep those muscles for peak performance, and you know, “take your breath away…”
Volleyball is all about stability, leg strength, and POWER! You have to be able to move quickly and set yourself up for any and everything that comes your way. These circuit movements will be focusing on lower body, shoulder, and core exercises that will help you to get in set-up position fast, and have the quickness and power to execute.
Ok, crank up some Kenny Loggins and let’s get to work!
1st Circuit – 4 Rounds
Lateral Lunges with Shoulder Press (10 each) – As you lean to one side, make sure that your knee is aligned with your ankle. Allow your opposite leg to stay straight and push your hips back; sit on that hip and then drive upward.
Goblet Squats with Press (15 total) – Use the medicine ball. Hold it close to your chest and extend your arms at the height of your squat.
Explosive Step-Ups (15 each) – Use a 12-18″ box and step up as fast as you can, extending into a jump! Switch legs at the top of each jump.
2nd Circuit – 3 Rounds
KB Figure 8s (20 total) – Keep a straight back and watch your knees as you pass the kettlebell between your legs in a figure 8 pattern.
Bird Dog Plank (12 each) – This can be done in push-up position or plank position. Keep your hips aligned with your shoulders and ankles and lift one arm and the opposite leg at the same time. Repeat with the opposite limbs.
Plank Slider Angels (20 total) – Hold push-up position and place some sliders under your toes. As you widen your legs, contract your hips and feel the burn!
Watch this “Top Gun” clip for motivation to get going! You’re welcome.