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Type: Beach VolleyballWhere: OutdoorEquipment: Dumbbells (optional)Difficulty: EasyTotal duration: 20 Minutes
To attain an explosive yet healthy jump serve, there are a few key components: legs-specifically the glutes and hamstrings, low back, shoulders, and obliques. This workout is designed to focus on each of these key components to get your jump serve up to par!
The workout starts with a 3-min stretching warm-up.
The main set of the workout consists of 3 x 30-sec reps of each of the following exercises: Gobble squats, squat jumps, single leg bridges, extension twist, side plank twist, superman push-ups, and split jumps.
Available in the iTunes App Store & works with iPhone 4s & up.
Available at Samsung Galaxy App Store works with most Samsung devices