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BoostcampPNG

DITRI 2026

by Dimitri Edouard
2 athletes joined

Program Description

EXPECTED OUTCOME Faster first step Stronger legs without bulk Better court coverage Leaner waist Explosive serve & forehand

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 03, 2026 05:12
  • Last Edited
    Jan 03, 2026 06:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15%
Glutes
11.1%
Hamstrings
9.9%
Abs
8.5%
Front Delts
7.9%
Other
7.5%
Triceps
6%
Upper Back
4.5%
Chest
3.9%
Calves
3.7%
Lats
3.6%
Adductors
3.3%
Abductors
2.7%
Middle Delts
2.7%
Biceps
2.7%
Full-Body
1.5%
Cardio
1.5%
Lower Back
1.3%
Rear Delts
1%
Olympic
0.9%
Forearms
0.4%
Stretching
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Hip Opener
2
10 reps
-
3
Lateral Banded Walk
2
15 reps
-
4
Ladder Drills 1 Foot
1
2 reps
-
5
Ladder Drills Lateral Steps
1
2 reps
-
6
Icky Shuffle
1
2 reps
-
7
Split Step + Sprint
1
5 reps
-
8
Squat (Barbell)
5
5 reps
-
9
Trap Bar Deadlift
4
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
16 reps
-
11
Standing Calf Raise
3
15 reps
-
12
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder + Scapula BANDS
2
20 reps
-
2
Lateral Shuffle
3
10 reps
-
3
Carioca
3
10 reps
-
4
Forward Jump
3
10 reps
-
5
Bench Press (Barbell)
5
5 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Incline Bench Press (Dumbbell)
3
8 reps
-
8
Pull-Up (Bodyweight)
3
AMRAP
-
9
Lateral Raise (Dumbbell)
3
15 reps
-
10A
Bicep Curl (Dumbbell)
3
12 reps
-
11
Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Dynamic Side Plank
1
10 reps
-
3
Dynamic Hamstring Sweeps
1
10 reps
-
4
Ladder Drills 2 Feet In Box
3
10 reps
-
5
Lateral Jump
3
10 reps
-
6
Single leg In And Out
3
10 reps
-
7
Med Ball Rotational Throw
4
12 reps
-
8
Med Ball Overhead Slam
4
10 reps
-
9
Scoop Toss
3
6 reps
-
10
Push Press (Barbell)
4
5 reps
-
11
Broad Jump
4
5 reps
-
12
Punching Bag
5
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spinning BIKE
1
5 mins
-
2
Mobility Flow
1
5 mins
-
3
Ladder In-in-out-out
3
10 reps
-
4
Ladder Drills Lateral Steps
3
10 reps
-
5A
Goblet Squat
5
12 reps
-
6A
Romanian Deadlift (Dumbbell)
5
10 reps
-
7A
Bench Press (Barbell)
5
12 reps
-
8A
Single Arm Row (Dumbbell)
5
20 reps
-
9
Med Ball Slam
6
0.5 mins
-
10
Plank
5
1 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Spinning BIKE
1 Set
5 mins
-
2
Hip Opener
2 Sets
10 Reps
-
3
Lateral Banded Walk
2 Sets
15 Reps
-
4
Ladder Drills 1 Foot
1 Set
2 Reps
-
5
Ladder Drills Lateral Steps
1 Set
2 Reps
-
6
Icky Shuffle
1 Set
2 Reps
-
7
Split Step + Sprint
1 Set
5 Reps
-
8
Squat (Barbell)
5 Sets
5 Reps
-
9
Trap Bar Deadlift
4 Sets
6 Reps
-
10
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
-
11
Standing Calf Raise
3 Sets
15 Reps
-
12
Hanging Leg Raise
3 Sets
12 Reps
-
Day 2
1
Shoulder + Scapula BANDS
2 Sets
20 Reps
-
2
Lateral Shuffle
3 Sets
10 Reps
-
3
Carioca
3 Sets
10 Reps
-
4
Forward Jump
3 Sets
10 Reps
-
5
Bench Press (Barbell)
5 Sets
5 Reps
-
6
Bent Over Row (Barbell)
4 Sets
8 Reps
-
7
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
8
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
9
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
10A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
11
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
Day 3
1
Jump Rope
1 Set
5 mins
-
2
Dynamic Side Plank
1 Set
10 Reps
-
3
Dynamic Hamstring Sweeps
1 Set
10 Reps
-
4
Ladder Drills 2 Feet In Box
3 Sets
10 Reps
-
5
Lateral Jump
3 Sets
10 Reps
-
6
Single leg In And Out
3 Sets
10 Reps
-
7
Med Ball Rotational Throw
4 Sets
12 Reps
-
8
Med Ball Overhead Slam
4 Sets
10 Reps
-
9
Scoop Toss
3 Sets
6 Reps
-
10
Push Press (Barbell)
4 Sets
5 Reps
-
11
Broad Jump
4 Sets
5 Reps
-
12
Punching Bag
5 Sets
2 mins
-
Day 4
1
Spinning BIKE
1 Set
5 mins
-
2
Mobility Flow
1 Set
5 mins
-
3
Ladder In-in-out-out
3 Sets
10 Reps
-
4
Ladder Drills Lateral Steps
3 Sets
10 Reps
-
5A
Goblet Squat
5 Sets
12 Reps
-
6A
Romanian Deadlift (Dumbbell)
5 Sets
10 Reps
-
7A
Bench Press (Barbell)
5 Sets
12 Reps
-
8A
Single Arm Row (Dumbbell)
5 Sets
20 Reps
-
9
Med Ball Slam
6 Sets
0.5 mins
-
10
Plank
5 Sets
1 mins
-