DITRI 2026

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

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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

Spinning BIKE

Hip Opener

Lateral Banded Walk

Ladder Drills 1 Foot

Ladder Drills Lateral Steps

Icky Shuffle

Split Step + Sprint

Squat (Barbell)

Trap Bar Deadlift

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Hanging Leg Raise

Lower Body + Acceleration 

Shoulder + Scapula BANDS

Lateral Shuffle

Carioca

Forward Jump

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Lateral Raise (Dumbbell)

Tricep Extension (Dumbbell)

Upper Body + Lateral Agility 

Jump Rope

Dynamic Side Plank

Dynamic Hamstring Sweeps

Ladder Drills 2 Feet In Box

Lateral Jump

Single leg In And Out

Med Ball Rotational Throw

Med Ball Overhead Slam

Scoop Toss

Push Press (Barbell)

Broad Jump

Punching Bag

Power Agility + Medicine Ball

Mobility Flow

Ladder In-in-out-out

Med Ball Slam

Plank

Full Body + Conditionning

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