Volleyball Spike Training: Lower Body (4K)

Warm up: 15-20 minutes Cardio 1-repetition maximum (100%RM) ⚫️High box squat 1x15 reps (20%RM) 1x10 reps (40%RM) 1x8 reps (60RM) 1x6 reps (70%RM)...