2-A 1-A 1-B


2-B


3-A


3-B


3-C


3-D


4-B 4-A 4-C internally rotate.


3. Three-way raise (3 A,B,C,D): Standing with knees slightly bent, raise the dumbbell directly in front of your body, directly to the side of your body and also in between those two positions.


4. Three-way scap pinch on bench (4 A,B,C,D,E,F): Face down on slightly inclined bench, raise the arms up/pinch scaps with bent elbows (W), straight elbows (T) and in the Y position with elbows straight.


4-E 4-F


5. Diagonal pull, low to high (5 A,B): Step on band with op- posite foot, start with arm in front of your body and finish by pulling diagonally across your body like pulling a sword from its sheath.


USAVOLLEYBALL.ORG | 39 4-D


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