LYFTA

LYFTA

collection

Program

Volleyball jump

5,00

1

Reviews

135

Downloads

Beginner

Level

44 days per week

Frequency

33 months

Duration

Gain Strength

Goals

Fundamentals

Goals

Conditioning

Goals

Sport

Goals

W

WEEK 1-4 (DAY 1)

Full Squat

4 sets - 5 reps

Romanian Deadlift

4 sets - 6 reps

Dumbbell Walking Lunges

3 sets - 8 reps

Smith Front Squat

3 sets - 8 reps

Lever Standing Calf Raise

3 sets - 12 reps

Front Plank

2 sets

W

WEEK 1-4 (DAY 2)

Skips

3 sets - 20 reps

Jump Box Over

4 sets - 8 reps

Lateral Bound

3 sets - 8 reps

Broad Long Jump

3 sets

Hanging Leg Hip Raise

3 sets - 10 reps

W

WEEK 1-4(DAY 3)

Deadlift

4 sets - 5 reps

Hip Thrust

4 sets - 6 reps

Dumbell Bulgarian Split Squat from Deficit (male)

3 sets - 8 reps

Lever Seated Leg Curl

3 sets - 10 reps

Dumbbell Standing Single Leg Calf Raise

3 sets - 12 reps

W

WEEK 1-4 (DAY 4)

Tuck Jump

3 sets

Toe Jump (female)

3 sets

W

WEEK 5-8 (DAY 1)

Full Squat

5 sets - 3 reps

Barbell Box Squat

4 sets - 4 reps

Romanian Deadlift

3 sets - 5 reps

Dumbbell Walking Lunges

3 sets - 8 reps

Lever Standing Calf Raise

4 sets - 10 reps

W

WEEK 5-8 (DAY 2)

Depth Jump

4 sets

Lateral Hurdle Jump

3 sets

Broad Jump to Vertical

3 sets - 5 reps

Sprint

3 sets

Cable Kneeling Crunch

3 sets - 10 reps

W

WEEK 5-8 (DAY 3)

Power Clean

4 sets - 5 reps

Hip Thrust

4 sets - 5 reps

Nordic Hamstring Curl (male)

3 sets - 5 reps

Step-up

3 sets - 6 reps

Seated Tibialis Anterior Press (female)

3 sets - 12 reps

W

WEEK 5-8 (DAY 4)

Jump Squat

3 sets - 15 reps

Lying T-Spine Mobility Stretching

3 sets

Mobilization Of Ankle Stretch

3 sets

W

WEEK 9-12 (DAY 1)

Full Squat

3 sets - 3 reps

Jump Box Over

5 sets - 3 reps

Trap Bar Deadlift

3 sets - 3 reps

Dumbbell Split Jump

3 sets - 5 reps

W

WEEK 9-12 (DAY 2)

Depth Jump

5 sets

Single Leg Stride Jump

3 sets - 15 reps

Lateral Box Jump

3 sets - 10 reps

Sprint

3 sets

W

WEEK 9-12 (DAY 3)

Power Clean

5 sets - 3 reps

Hip Thrust

3 sets - 3 reps

Nordic Hamstring Curl (male)

3 sets - 6 reps

Lever Standing Calf Raise

3 sets - 15 reps

P

Peak Jump Session

Kneeling T-Spine Mobility Stretching

3 sets

Squat mobility Complex

3 sets

Mobilization Of Ankle Stretch

3 sets

Workouts in program

W

WEEK 1-4 (DAY 1)

6 Exercises

W

WEEK 1-4 (DAY 2)

5 Exercises

W

WEEK 1-4(DAY 3)

5 Exercises

W

WEEK 1-4 (DAY 4)

2 Exercises

W

WEEK 5-8 (DAY 1)

5 Exercises

W

WEEK 5-8 (DAY 2)

5 Exercises

W

WEEK 5-8 (DAY 3)

5 Exercises

W

WEEK 5-8 (DAY 4)

3 Exercises

W

WEEK 9-12 (DAY 1)

4 Exercises

W

WEEK 9-12 (DAY 2)

4 Exercises

W

WEEK 9-12 (DAY 3)

4 Exercises

P

Peak Jump Session

3 Exercises

More Workouts...