Go Pro with Destinee Hooker

Jordan Valente
Russian Twist: Sitting on the ground or a plyo box, raise legs off the ground and balance on hips/butt.

Video workout programs are all the rage: P90X, Insanity, and Jillian Michael’s Buns & Thighs and Killer Abs. But where’s the program that specifically addresses the needs of an athlete? Volleyball players don’t need to be just losing weight; they need power, speed, agility, and strength.

Go Pro Workouts has the solution. They take actual regimens used by professional athletes and bring them to you – whether you’re a high school, college, professional, or recreational player. All the content is online, so there’s no dealing with DVDs.

The volleyball workout comes from Destinee Hooker, the offensive powerhouse opposite from the U.S. Women’s National Team. Her eight-week program includes a variety of exercises to achieve the best possible performance on the court while stressing injury prevention.

Here’s a sampling of the movements you’ll find in the Go Pro Destinee Hooker workout program.


Exercise #1
Russian Twist with Plate

- Sitting on the ground or a plyo box, raise legs off the ground and balance on hips/butt.
- Holding a plate in hand, rotate torso, touching the plate to the ground on either side of the body. Use controlled movements and keep chest up.

Perform 3 sets, 15 reps each

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Exercise #2
Sumo Deadlift

- With the barbell on the floor walk forward so shins touch the bar. Feet are approximately shoulder-width apart with toes and knees pointed out slightly. (A)

- Lower hips to get into a starting position, with weight shifted toward heels. Grip the bar just inside the knees with palms facing in and knuckles to the floor. Draw your shoulder blades back and down with hips higher than knees but lower than the chest. (B)

- Start to lift the barbell by raising hips and chest simultaneously. The barbell should stay in contact with shins and thighs through the entire lift to reduce stress on the spine. (C)

- Maintain a neutral spine during both the lift and the lowering of the weight. If there is difficulty with technique when lowering the weight simply drop the bar (assuming they are bumper plates).

Perform 4 sets, 5 reps each

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Exercise #3
Barbell Squat to Pins with Bands

- Position a resistance band on both ends of the barbell and anchor them onto the squat rack directly below. Position pins at sternum level or a height that will allow for a quarter or half squat. Step under the barbell and place it on the upper trapezius muscle. (D)

- Engage the abdomen, brace the core, and lift the barbell off the rack. Position feet slightly wider than hip width, toes pointed out and weight evenly distributed through the entire sole of the foot. (E)

- Take a deep breath, brace the abdomen and sit back into a squat position. Keep heels on the ground and knees driven apart as you lower the barbell to the pins. Once the barbell touches the pins let it rest for a brief moment but maintain a sturdy torso and braced position. (F)

- Driving through the heels of the feet, raise the barbell, accelerating vertically to the starting position.

Perform 4 sets, 6 reps each.

____________

Exercise #4
Lawn Mower Pulls

- Stand facing perpendicular to the machine with the cable to the left of the body. Spread the legs wider than hip-width to establish a stable base. The cable should be at a low position, just above the ground. By hinging at the hips and rotating the torso, reach across the body with the right arm and grab the cable. The knees are slightly bent with the hamstrings loaded and feeling tension. (G)

- While bracing the abdomen and driving through the outside edge of the left foot, extend the hips and raise the chest to a standing position while simultaneously pulling the cable across the body. The pulling of the cable is initiated by driving the right elbow away from the cable machine. (H)

- The finished position is standing with the right elbow as far away from the cable machine as possible and right thumb at the right armpit. Both the standing position and furthest extended point of the right elbow should be reached at the same time. Reverse the movement in a controlled manner. (I)

Perform 3 sets, 6 reps each

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Program highlights

- Photos, videos, and descriptions accompany each exercise.
- Progress tracking charts your improvement and identifies areas that need work.
- Bonus nutrition tips, meal suggestions, and playlists on the website.
- The Go Pro Community tab connects users with other athletes.

*Normally $99.99, only $49.99 with special 50% off VBM promo code: GPWNOW
goproworkouts.com

Originally published in February 2013

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