Volleyball Team
NYC Juniors
- 353 E. 87th St. (Between 1st and 2nd Ave)
- 20 E. 92nd (Between Madison and Fifth Ave)
- The Spence School (E. 93rd St.)
Numbers:
(917) – 517 – 8448
(352) – 339 – 0045
Bameso U.S.A.
1527 Jesup Ave
Numbers:
(917) – 716 – 3156
(917) – 716 – 3159
Legacy Volleyball Club at Scalan High School (Bronx)
Number: (917) – 659 – 7732
NY Urban Winter Volleyball at 155 W. 72st Suite 701
Number: (212) – 877 – 3616
All-Star Volleyball at 1040 First Ave #386
Numbers:
(917) – 510 – 4910
(347) – 494 – 3002
Lakeside Volleyball Club at 367 Goode St. Burnt Hills
Numbers:
(518) – 257 – 6718
(518) – 258 – 1857
Starlings
Numbers:
(212) – 932 – 2497
(917) – 400 – 8710
Volleyball Cross Fit Exercises
Volleyball workouts:
Each workout consist of
- 4 different exercises for 10 minutes, as many rounds as you can
- 20 repetitions or 20 seconds rest then a 10 second rest.
- End with a 30 min jog
- Three to four times per week.
Day #1
- Berpies
- Front raises
- Push-ups
- Squats (speed squats)
Day #2
- Sumo squats
- Bicycles
- Berpies
- Lateral raises
Day #3
- Berpies
- Wall jumps
- Side steps
- Bicycles
Day #4
choice
1.
2.
3.
4.
Perpies
http://www.youtube.com/watch?v=QKGPlenXsW
http://www.youtube.com/watch?NR=1&v=c_Dq_NCzj8M&feature=fvwp
front raises
http://www.youtube.com/watch?v=MehQ4fKyo3g
push-ups
http://www.youtube.com/watch?v=KX_MH80lxfY&feature=related
speed squats
http://www.youtube.com/watch?v=KVtbCkuQ0Ug
sumo squats
http://www.youtube.com/watch?NR=1&v=LjY25jL_avs&feature=endscreen
lateral raises
http://www.youtube.com/watch?v=4z2oOK6c9ZM
planks
http://www.youtube.com/watch?v=pSHjTRCQxIw
scissor abs
http://www.youtube.com/watch?NR=1&v=nWKTmFv76I8&feature=endscreen
http://www.youtube.com/watch?v=M4HjlE_wNiA
front lunges
http://www.youtube.com/watch?v=rHhIGrlmxw0&feature=results_main&playnext=1&list=PL3A977DFD791C173D
side steps
