BUFFALO VOLLEYBALL ACADEMY
To add strength - 3-6 repetitions in good form
To increase muscle size - 8-12 repetitions in good form
To increase muscular endurance/ add shape to muscles - 12-20 repetitions in good form
Back Squats -around a parallel level, moving hips backward.
Kettlebell Swings (not american swings)
rows (just about any variation
Weighted suitcase Carries
Band Bow and Arrows-Exactly as it sounds hold a band and retract one arm from the other that is straight forward in front of you.
Director Sports and Fitness, Treo Sports and Fitness