12 Minute Volleyball Warm up

Warm breakdown
Skipping for 2 minutes
Wall Supported Lateral Lunge- 8 reps per side,
Go deep, slow and controlled.
Yoga Pushups- 6 to 10 reps, pause in downward dog for 2 seconds and take a long exhalation.
Prone Thoracic Opener- 6 to 8 reps per side, try to keep the hip on the ground so that the movement is happening from your mid-back.
Rear Foot Elevated Split Squat ISO Hold- 1 to 2 sets, hold for 30 seconds per side. This should be at least an 8 out of 10 difficulty.
Hanging From a Bar- 30 to 40 seconds or 20 seconds per side if you are going one arm at a time.
Falling Start Sprints- 4 sets, set 1- 75% effort, set 2- 85% effort, set 3- 90% effort, set 4- 95%+ effort

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Thanks for this!