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    Pylometric Exercises Starting Dec 23

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    Pylometric Exercises Starting Dec 23

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    Pylometric exercises starting Dec 23

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    Pylometric Exercises Starting Dec 23

    Uploaded by

    20-08702

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    © All Rights Reserved
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    of 8

    December 23 December 27

    Dynamic Warm-Up 3-5 Exercises 10-15 Dynamic Warm-Up 3-5 Exercises 10-15
    Reps Reps
    Around the Square 3 x 4 Full Rotations with Around the Square 3 x 4 Full Rotations with
    90 Seconds Rest After 4 Rotations 90 Seconds Rest After 4 Rotations
    Tuck Jumps 2 x 10 Jump with 120 Seconds Tuck Jumps 2 x 10 Jump with 120 Seconds
    Rest After 10 Jumps Rest After 10 Jump
    Skater Jumps 3 x 15 Each Side with 120 Skater Jumps 3 x 15 Each Side with 120
    Seconds Rest After 15 Each Side Seconds Rest After 15 Each Side
    180 Squat Jumps 3 x 10 Jumps with 90 180 Squat Jumps 3 x 10 Jumps with 90
    Seconds Rest After 10 Jumps Seconds Rest After 10 Jumps
    Couch Stretch 2 x 45 Seconds Couch Stretch 2 x 30 Seconds

    December 24 December 28
    Dynamic Warm-Up 3-5 Exercises 10-15 Dynamic Warm-Up 3-5 Exercises 10-15
    Reps Reps
    Lateral Jump Over Object 3 x 20 Jumps Lateral Jump Over Object 3 x 20 Jumps
    with 90 Seconds Rest After 20 Jumps with 90 Seconds Rest After 20 Jumps
    Depth Jump 3 x 8 Jumps with 120 Seconds Depth Jump 3 x 8 Jumps with 120 Seconds
    Rest After 8 Jumps Rest After 8 Jumps
    Pogo Block Jumps 3 x 20 Jumps with 90 Pogo Block Jumps 3 x 20 Jumps with 90
    Seconds Rest After 20 Jumps Seconds Rest After 20 Jumps
    Squat Jumps 3 x 8 Jumps with 120 Squat Jumps 3 x 8 Jumps with 120
    Seconds Rest After 8 Jumps Seconds Rest After 8 Jumps
    Hamstring Stretch 2 x 45 Seconds Hamstring Stretch 2 x 45 Seconds

    December 25 December 29
    Dynamic Warm-Up 3-5 Exercises 10-15 Dynamic Warm-Up 3-5 Exercises 10-15
    Reps Reps
    Uphill Sprints 4 x 20 meters with 120 Uphill Sprints 4 x 20 meters with 120
    Seconds Rest After Each Sprint Seconds Rest After Each Sprint
    High Block Jumps w/ Hops 3 x 8 High Block High Block Jumps w/ Hops 3 x 8 High Block
    Jumps with 120 Seconds Rest After 8 Jumps with 120 Seconds Rest After 8
    Jumps Jumps
    Push Ups with Claps 2 x 10 Pushups with Push Ups with Claps 2 x 10 Pushups with
    60 Seconds Rest After 10 Pushups 60 Seconds Rest After 10 Pushups
    Block Crunches 3 x 20 Crunches with 90 Block Crunches 3 x 20 Crunches with 90
    Seconds Rest After 20 Crunches Seconds Rest After 20 Crunches
    Med Ball Twists 3 x 30 Seconds with 60 Med Ball Twists 3 x 30 Seconds with 60
    Seconds Rest After Each Set Seconds Rest After Each Set
    Outer Glute Stretch 2 x 45 Seconds Outer Glute Stretch 2 x 45 Seconds

    December 26
    Rest Day
    December 30 January 3
    Rest Day Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Optional: 30 Minutes Volleyball Home Drills
    Uphill Sprints 4 x 20 meters with 120
    Seconds Rest After Each Sprint
    December 31
    High Block Jumps w/ Hops 3 x 8 High Block
    Dynamic Warm-Up 3-5 Exercises 10-15 Jumps with 120 Seconds Rest After 8 Jump
    Reps
    Push Ups with Claps 2 x 10 Pushups with
    Around the Square 3 x 4 Full Rotations with 60 Seconds Rest After 10 Pushups
    90 Seconds Rest After 4 Rotations
    Block Crunches 3 x 20 Crunches with 90
    Tuck Jumps 2 x 10 Jump with 120 Seconds Seconds Rest After 20 Crunches
    Rest After 10 Jumps
    Med Ball Twists 3 x 30 Seconds with 60
    Skater Jumps 3 x 15 Each Side with 120 Seconds Rest After Each Set
    Seconds Rest After 15 Each Side
    Outer Glute Stretch 2 x 45 Seconds
    180 Squat Jumps 3 x 10 Jumps with 90
    Seconds Rest After 10 Jumps
    January 4
    Split Jumps 3 x 12 Jumps with 120 Seconds
    Rest After 12 Jumps Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Couch Stretch 2 x 45 Seconds
    Around the Square 3 x 4 Full Rotations with
    90 Seconds Rest After 4 Rotations
    January 1
    Tuck Jumps 2 x 10 Jump with 120 Seconds
    Dynamic Warm-Up 3-5 Exercises 10-15 Rest After 10 Jumps
    Reps
    Skater Jumps 3 x 15 Each Side with 120
    Lateral Jump Over Object 3 x 20 Jumps Seconds Rest After 15 Each Side
    with 90 Seconds Rest After 20 Jumps
    180 Squat Jumps 3 x 10 Jumps with 90
    Depth Jump 3 x 8 Jumps with 120 Seconds Seconds Rest After 10 Jumps
    Rest After 8 Jumps
    Split Jumps 3 x 12 Jumps with 120 Seconds
    Single Leg Jumps 2 x 8 Each Leg with 90 Rest After 12 Jumps
    Seconds Rest After 16 Jumps
    Couch Stretch 2 x 45 Seconds
    Squat Jumps 3 x 8 Jumps with 120
    Seconds Rest After 8 Jumps
    January 5
    Hamstring Stretch 2 x 45 Seconds
    Rest Day
    Optional: 30 Minutes Volleyball Home Drills
    January 2
    Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Mid & Side Plank Hold 3 x 30 Seconds all 3
    ways with 30 seconds rest after doing all 3
    Side Crunches 3 x 20 Reps Each Side with
    1 Min Rest after 20 Reps
    Supermans 3 x 10 Reps with 90 Seconds
    Rest after 10 Reps
    Block Crunches 3 x 15 Reps with 60
    Seconds Rest After 15 Reps
    January 6 January 9
    Dynamic Warm-Up 3-5 Exercises 10-15 Dynamic Warm-Up 3-5 Exercises 10-15
    Reps Reps
    Lateral Jump Over Object 3 x 20 Jumps Around the Square 3 x 4 Full Rotations with
    with 90 Seconds Rest After 20 Jumps 90 Seconds Rest After 4 Rotations
    Depth Jump 3 x 8 Jumps with 120 Seconds Tuck Jumps 2 x 10 Jump with 120 Seconds
    Rest After 8 Jumps Rest After 10 Jumps
    Single Leg Jumps 2 x 8 Each Leg with 90 Skater Jumps 3 x 15 Each Side with 120
    Seconds Rest After 16 Jumps Seconds Rest After 15 Each Side
    Squat Jumps 3 x 8 Jumps with 120 180 Squat Jumps 3 x 10 Jumps with 90
    Seconds Rest After 8 Jumps Seconds Rest After 10 Jumps
    Hamstring Stretch 2 x 45 Seconds Split Jumps 3 x 12 Jumps with 120 Seconds
    Rest After 12 Jumps
    Couch Stretch 2 x 45 Seconds
    January 7
    Dynamic Warm-Up 3-5 Exercises 10-15
    Reps January 10
    Uphill Sprints 4 x 20 meters with 120 Dynamic Warm-Up 3-5 Exercises 10-15
    Seconds Rest After Each Sprint Reps
    High Block Jumps w/ Hops 3 x 8 High Block Lateral Jump Over Object 3 x 20 Jumps
    Jumps with 120 Seconds Rest After 8 with 90 Seconds Rest After 20 Jumps
    Jumps
    Depth Jump 3 x 8 Jumps with 120 Seconds
    Push Ups with Claps 2 x 10 Pushups with Rest After 8 Jumps
    60 Seconds Rest After 10 Pushups
    Single Leg Jumps 2 x 8 Each Leg with 90
    Block Crunches 3 x 20 Crunches with 90 Seconds Rest After 16 Jumps
    Seconds Rest After 20 Crunches
    Squat Jumps 3 x 8 Jumps with 120
    Med Ball Twists 3 x 30 Seconds with 60 Seconds Rest After 8 Jumps
    Seconds Rest After Each Set
    Hamstring Stretch 2 x 45 Seconds
    Outer Glute Stretch 2 x 45 Seconds

    January 11
    January 8
    Rest Day
    Dynamic Warm-Up 3-5 Exercises 10-15
    Optional: 30 Minutes Volleyball Home Drills
    Reps
    January 12
    Mid & Side Plank Hold 3 x 30 Seconds all 3
    ways with 30 seconds rest after doing all 3 Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Side Crunches 3 x 20 Reps Each Side with
    1 Min Rest after 20 Reps Uphill Sprints 4 x 20 meters with 120
    Seconds Rest After Each Sprint
    Supermans 3 x 10 Reps with 90 Seconds
    Rest after 10 Reps High Block Jumps w/ Hops 3 x 8 High Block
    Jumps with 120 Seconds Rest After 8
    Block Crunches 3 x 15 Reps with 60
    Jumps
    Seconds Rest After 15 Reps
    Push Ups with Claps 2 x 10 Pushups with
    60 Seconds Rest After 10 Pushups
    Block Crunches 3 x 20 Crunches with 90
    Seconds Rest After 20 Crunches
    Med Ball Twists 3 x 30 Seconds with 60
    Seconds Rest After Each Set
    Outer Glute Stretch 2 x 45 Seconds
    January 13 January 17
    Rest Day Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Optional: 30 Minutes Volleyball Home Drills
    Uphill Sprints 4 x 20 meters with 120
    Seconds Rest After Each Sprint
    January 14
    High Block Jumps w/ Hops 3 x 8 High Block
    Dynamic Warm-Up 3-5 Exercises 10-15 Jumps with 120 Seconds Rest After 8 Jump
    Reps
    Push Ups with Claps 2 x 10 Pushups with
    Around the Square 3 x 4 Full Rotations with 60 Seconds Rest After 10 Pushups
    90 Seconds Rest After 4 Rotations
    Block Crunches 3 x 20 Crunches with 90
    Tuck Jumps 2 x 10 Jump with 120 Seconds Seconds Rest After 20 Crunches
    Rest After 10 Jumps
    Med Ball Twists 3 x 30 Seconds with 60
    Skater Jumps 3 x 15 Each Side with 120 Seconds Rest After Each Set
    Seconds Rest After 15 Each Side
    Outer Glute Stretch 2 x 45 Seconds
    180 Squat Jumps 3 x 10 Jumps with 90
    Seconds Rest After 10 Jumps
    January 18
    Split Jumps 3 x 12 Jumps with 120 Seconds
    Rest After 12 Jumps Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Couch Stretch 2 x 45 Seconds
    Around the Square 3 x 4 Full Rotations with
    90 Seconds Rest After 4 Rotations
    January 15
    Tuck Jumps 2 x 10 Jump with 120 Seconds
    Dynamic Warm-Up 3-5 Exercises 10-15 Rest After 10 Jumps
    Reps
    Skater Jumps 3 x 15 Each Side with 120
    Lateral Jump Over Object 3 x 20 Jumps Seconds Rest After 15 Each Side
    with 90 Seconds Rest After 20 Jumps
    180 Squat Jumps 3 x 10 Jumps with 90
    Depth Jump 3 x 8 Jumps with 120 Seconds Seconds Rest After 10 Jumps
    Rest After 8 Jumps
    Split Jumps 3 x 12 Jumps with 120 Seconds
    Single Leg Jumps 2 x 8 Each Leg with 90 Rest After 12 Jumps
    Seconds Rest After 16 Jumps
    Couch Stretch 2 x 45 Seconds
    Squat Jumps 3 x 8 Jumps with 120
    Seconds Rest After 8 Jumps
    January19
    Hamstring Stretch 2 x 45 Seconds
    Rest Day
    Optional: 30 Minutes Volleyball Home Drills
    January 16
    Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Mid & Side Plank Hold 3 x 30 Seconds all 3
    ways with 30 seconds rest after doing all 3
    Side Crunches 3 x 20 Reps Each Side with
    1 Min Rest after 20 Reps
    Supermans 3 x 10 Reps with 90 Seconds
    Rest after 10 Reps
    Block Crunches 3 x 15 Reps with 60
    Seconds Rest After 15 Reps
    January 20 January 24
    Dynamic Warm-Up 3-5 Exercises 10-15 Dynamic Warm-Up 3-5 Exercises 10-15
    Reps Reps
    Lateral Jump Over Object 3 x 20 Jumps Around the Square 3 x 4 Full Rotations with
    with 90 Seconds Rest After 20 Jumps 90 Seconds Rest After 4 Rotations
    Depth Jump 3 x 8 Jumps with 120 Seconds Tuck Jumps 2 x 10 Jump with 120 Seconds
    Rest After 8 Jumps Rest After 10 Jumps
    Single Leg Jumps 2 x 8 Each Leg with 90 Skater Jumps 3 x 15 Each Side with 120
    Seconds Rest After 16 Jumps Seconds Rest After 15 Each Side
    Squat Jumps 3 x 8 Jumps with 120 180 Squat Jumps 3 x 10 Jumps with 90
    Seconds Rest After 8 Jumps Seconds Rest After 10 Jumps
    Hamstring Stretch 2 x 45 Seconds Split Jumps 3 x 12 Jumps with 120 Seconds
    Rest After 12 Jumps
    Couch Stretch 2 x 45 Seconds
    January 21
    Rest Day
    January 25
    Optional: 30 Minutes Volleyball Home Drills
    Rest Day
    Optional: 30 Minutes Volleyball Home Drills
    January 22
    Dynamic Warm-Up 3-5 Exercises 10-15
    Reps January 26
    Uphill Sprints 4 x 20 meters with 120 Rest Day
    Seconds Rest After Each Sprint
    Optional: 30 Minutes Volleyball Home Drills
    High Block Jumps w/ Hops 3 x 10 High
    Block Jumps with 120 Seconds Rest After
    10 Jumps
    Push Ups with Claps 2 x 10 Pushups with
    60 Seconds Rest After 10 Pushups
    Block Crunches 3 x 20 Crunches with 90
    Seconds Rest After 20 Crunches
    Med Ball Twists 3 x 30 Seconds with 60
    Seconds Rest After Each Set
    Outer Glute Stretch 2 x 45 Seconds

    January 23
    Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Mid & Side Plank Hold 3 x 30 Seconds all 3
    ways with 30 seconds rest after doing all 3
    Side Crunches 3 x 20 Reps Each Side with
    1 Min Rest after 20 Reps
    Supermans 3 x 10 Reps with 90 Seconds
    Rest after 10 Reps
    Block Crunches 3 x 15 Reps with 60
    Seconds Rest After 15 Reps
    January 27 January 31
    Dynamic Warm-Up 3-5 Exercises 10-15 Dynamic Warm-Up 3-5 Exercises 10-15
    Reps Reps
    Lateral Jump Over Object 3 x 20 Jumps Around The Square 3 x 4 Full Rotations with
    with 90 Seconds Rest After 20 Jumps 90 Seconds Rest After 4 Rotations
    Depth Jump 3 x 8 Jumps with 120 Seconds Tuck Jumps 2 x 10 Jump with 120 Seconds
    Rest After 8 Jumps Rest After 10 Jumps
    Single Leg Jumps 2 x 8 Each Leg with 90 Skater Jumps 3 x 15 Each Side with 120
    Seconds Rest After 16 Jumps Seconds Rest After 15 Each Side
    Squat Jumps 3 x 8 Jumps with 120 180 Squat Jumps 3 x 10 Jumps with 90
    Seconds Rest After 8 Jumps Seconds Rest After 10 Jumps
    Hamstring Stretch 2 x 45 Seconds Split Jumps 3 x 12 Jumps with 120 Seconds
    Rest After 12 Jumps
    Couch Stretch 2 x 45 Seconds
    January 28
    Rest Day
    February 1
    Optional: 30 Minutes Volleyball Home Drills
    Rest Day
    Optional: 30 Minutes Volleyball Home Drills
    January 29
    Dynamic Warm-Up 3-5 Exercises 10-15
    Reps February 2
    Uphill Sprints 4 x 20 meters with 120 Rest Day
    Seconds Rest After Each Sprint
    Optional: 30 Minutes Volleyball Home Drills
    High Block Jumps w/ Hops 3 x 10 High
    Block Jumps with 120 Seconds Rest After
    10 Jumps
    Push Ups with Claps 2 x 10 Pushups with
    60 Seconds Rest After 10 Pushups
    Block Crunches 3 x 20 Crunches with 90
    Seconds Rest After 20 Crunches
    Med Ball Twists 3 x 30 Seconds with 60
    Seconds Rest After Each Set
    Outer Glute Stretch 2 x 45 Seconds

    January 30
    Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Mid & Side Plank Hold 3 x 30 Seconds all 3
    ways with 30 seconds rest after doing all 3
    Side Crunches 3 x 20 Reps Each Side with
    1 Min Rest after 20 Reps
    Supermans 3 x 10 Reps with 90 Seconds
    Rest after 10 Reps
    Block Crunches 3 x 15 Reps with 60
    Seconds Rest After 15 Reps
    February 3 February 7
    Rest Day Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Optional: 30 Minutes Volleyball Home Drills
    Uphill Sprints 4 x 20 meters with 120
    Seconds Rest After Each Sprint
    February 4
    High Block Jumps w/ Hops 3 x 8 High Block
    Dynamic Warm-Up 3-5 Exercises 10-15 Jumps with 120 Seconds Rest After 8 Jump
    Reps
    Push Ups with Claps 2 x 10 Pushups with
    Around the Square 3 x 4 Full Rotations with 60 Seconds Rest After 10 Pushups
    90 Seconds Rest After 4 Rotations
    Block Crunches 3 x 20 Crunches with 90
    Tuck Jumps 2 x 12 Jump with 120 Seconds Seconds Rest After 20 Crunches
    Rest After 10 Jumps
    Med Ball Twists 3 x 30 Seconds with 60
    Skater Jumps 3 x 15 Each Side with 120 Seconds Rest After Each Set
    Seconds Rest After 15 Each Side
    Outer Glute Stretch 2 x 45 Seconds
    180 Squat Jumps 3 x 10 Jumps with 90
    Seconds Rest After 10 Jumps
    February 8
    Split Jumps 3 x 12 Jumps with 120 Seconds
    Rest After 12 Jumps Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Couch Stretch 2 x 45 Seconds
    Around the Square 3 x 4 Full Rotations with
    90 Seconds Rest After 4 Rotations
    February 5
    Tuck Jumps 2 x 10 Jump with 120 Seconds
    Dynamic Warm-Up 3-5 Exercises 10-15 Rest After 10 Jumps
    Reps
    Skater Jumps 3 x 15 Each Side with 120
    Lateral Jump Over Object 3 x 20 Jumps Seconds Rest After 15 Each Side
    with 90 Seconds Rest After 20 Jumps
    180 Squat Jumps 3 x 10 Jumps with 90
    Depth Jump 3 x 8 Jumps with 120 Seconds Seconds Rest After 10 Jumps
    Rest After 8 Jumps
    Split Jumps 3 x 12 Jumps with 120 Seconds
    Single Leg Jumps 2 x 8 Each Leg with 90 Rest After 12 Jumps
    Seconds Rest After 16 Jumps
    Couch Stretch 2 x 45 Seconds
    Squat Jumps 3 x 8 Jumps with 120
    Seconds Rest After 8 Jumps
    February 9
    Hamstring Stretch 2 x 45 Seconds
    Rest Day
    Optional: 30 Minutes Volleyball Home Drills
    February 6
    Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Mid & Side Plank Hold 3 x 30 Seconds all 3
    ways with 30 seconds rest after doing all 3
    Side Crunches 3 x 20 Reps Each Side with
    1 Min Rest after 20 Reps
    Supermans 3 x 10 Reps with 90 Seconds
    Rest after 10 Reps
    Block Crunches 3 x 15 Reps with 60
    Seconds Rest After 15 Reps
    February 10 February 13
    Dynamic Warm-Up 3-5 Exercises 10-15 Rest Day
    Reps
    Optional: 30 Minutes Volleyball Home Drills
    Around the Square 3 x 4 Full Rotations with
    60 Seconds Rest After 4 Rotations
    February 14
    Tuck Jumps 2 x 12 Jump with 90 Seconds
    Rest After 10 Jumps Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Skater Jumps 3 x 15 Each Side with 90
    Seconds Rest After 15 Each Side Around the Square 3 x 4 Full Rotations with
    60 Seconds Rest After 4 Rotations
    180 Squat Jumps 3 x 10 Jumps with 60
    Seconds Rest After 10 Jumps Tuck Jumps 2 x 12 Jump with 90 Seconds
    Rest After 10 Jumps
    Split Jumps 3 x 12 Jumps with 120 Seconds
    Rest After 12 Jumps Skater Jumps 3 x 15 Each Side with 90
    Seconds Rest After 15 Each Side
    Couch Stretch 2 x 45 Seconds
    180 Squat Jumps 3 x 10 Jumps with 90
    Seconds Rest After 10 Jumps
    February 11
    Split Jumps 3 x 12 Jumps with 120 Seconds
    Dynamic Warm-Up 3-5 Exercises 10-15 Rest After 12 Jumps
    Reps
    Couch Stretch 2 x 30 Seconds
    Lateral Jump Over Object 3 x 20 Jumps
    with 60 Seconds Rest After 20 Jumps
    February 15
    Depth Jump 3 x 8 Jumps with 90 Seconds
    Rest After 8 Jumps Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Pogo Block Jumps 3 x 20 Jumps with 60
    Seconds Rest After 20 Jumps Lateral Jump Over Object 3 x 20 Jumps
    with 90 Seconds Rest After 20 Jumps
    Squat Jumps 3 x 8 Jumps with 90 Seconds
    Rest After 8 Jumps Depth Jump 3 x 8 Jumps with 120 Seconds
    Rest After 8 Jumps
    Hamstring Stretch 2 x 45 Seconds
    Pogo Block Jumps 3 x 20 Jumps with 90
    Seconds Rest After 20 Jumps
    February 12
    Squat Jumps 3 x 8 Jumps with 120
    Dynamic Warm-Up 3-5 Exercises 10-15 Seconds Rest After 8 Jumps
    Reps
    Hamstring Stretch 2 x 45 Seconds
    Uphill Sprints 5 x 20 meters with 120
    Seconds Rest After Each Sprint
    February 16
    High Block Jumps w/ Hops 4 x 8 High Block
    Jumps with 120 Seconds Rest After 8 Jump Dynamic Warm-Up 3-5 Exercises 10-15
    Reps
    Push Ups with Claps 2 x 10 Pushups with
    60 Seconds Rest After 10 Pushups Uphill Sprints 5 x 20 meters with 120
    Seconds Rest After Each Sprint
    Block Crunches 3 x 20 Crunches with 90
    Seconds Rest After 20 Crunches High Block Jumps w/ Hops 4 x 8 High Block
    Jumps with 120 Seconds Rest After 8 Jump
    Med Ball Twists 3 x 30 Seconds with 60
    Seconds Rest After Each Set Push Ups with Claps 2 x 10 Pushups with
    60 Seconds Rest After 10 Pushups
    Outer Glute Stretch 2 x 45 Seconds
    Block Crunches 3 x 20 Crunches with 90
    Seconds Rest After 20 Crunches
    Med Ball Twists 3 x 30 Seconds with 60
    Seconds Rest After Each Set
    Outer Glute Stretch 2 x 45 Seconds

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