BFH Workout #41: Flo Hyman

BFH Workout #41: Flo Hyman


Flo Hyman was a trailblazing American volleyball player, born on July 31, 1954, in Inglewood, California. Standing at 6 feet 5 inches tall, she was known for her exceptional athleticism and dominant presence on the court. Hyman played a pivotal role in the success of the United States women's national volleyball team during the 1970s and 1980s. She helped lead the team to a silver medal at the 1984 Los Angeles Olympics, where her performance captivated audiences worldwide. Tragically, Hyman passed away at the age of 31 due to a ruptured aorta during a volleyball match in Japan in 1986. Her legacy lives on as an icon of women's volleyball and as a symbol of determination and excellence in sports.

The Volleyball Queen Workout

20 Minute AMRAP

100 Jump Ropes

100 Tuck Jumps

20 Bounds

100 Squat Taps

100 Squat Calf Raises




Exercise List

Jump Rope

Jump rope with the rope passing under your feet once each jump.

Tuck Jumps

Perform a squat pushing your hips back as you come down. Jump up bringing your knees towards your chest. Land softly.


Crouch into a squat position and swing your arms back. Swing your arms forward, extend the legs. Explode forward jumping as far as you can. Land softly.

Squat Taps

Begin with your feet close. Sit down and back into a half squat position. Jack your feet out and in for time or reps.

Squat Calf Raises

Start with your feet shoulder-width apart. Drop into a squat position, then lift your heels to perform a calf raise. Repeat the drill while maintaining the squat position.