“Pushes, pulls, hip hinges, squats, and loaded carries.” – Dan John

After some jumping and med ball throws our Day 1 Lift with UNH Volleyball essentially follows the Dan John template.

✅Something explosive 👉 Hang clean

✅Hip hinge 👉 Trap Bar deadlift

✅Pushes 👉 Standing Landmine Press

✅Squat 👉 1-Leg Squat

✅Pulls 👉 Suspension Row

✅Carries 👉 heartbeat walk (no video)

We added some shoulder prehab and core work mixed in between sets and finished off on the Assault Bike with .5 Mile sprints.