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Custom Tennis and Soccer Workout

by Hugh L.

Program Description

Building strength and endurance for playing soccer and tennis Progression Over 12 Weeks Weeks 1-4: Build strength, endurance, and mobility Weeks 5-8: Increase intensity (weights, sprint distances, agility complexity) Weeks 9-12: Focus on peak performance & match simulation

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 21, 2025 04:23
  • Last Edited
    May 21, 2025 04:23

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Bouding Explosive Strides 20m
1
3 reps
-
7
Sprint 20 30 40 50
1
3 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Flying Sprint 20 To 30ms
1
4 reps
-
12
Depth Jump
3
8 reps
-
13
Lateral Cone Drills Shuffle
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Lateral Cone Drills Change Of Direction
1
-
16
Lateral Cone Sprint
1
3 mins
-
17
Lateral Med Ball Throw
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Arm Circle
2
15 reps
-
3
Shoulder Roll
2
10 reps
-
4
Cat Cow and T-Spine Rotation
1
20 reps
-
5
Bench Press (Barbell)
4
8 reps
-
6
Bent Over Row (Barbell)
4
8 reps
-
7
Seated Shoulder Press (Dumbbell)
3
10 reps
-
8
Pull-Up (Bodyweight)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Dip (Bodyweight)
3
10 reps
-
11
Plank
3
1 mins
-
12
Russian Twist
3
20 reps
-
13
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Hip Circle
2
10 reps
-
3
Ankle Mobility
4
5 reps
-
4
Squat (Bodyweight)
2
10 reps
-
5
Squat (Barbell)
4
8 reps
-
6
Romanian Deadlift (Barbell)
3
10 reps
-
7
Walking Lunge (Dumbbell)
3
12 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
9
Calf Raise (Bodyweight)
2
15 reps
-
10
Seated Calf Raise
2
15 reps
-
11
Hanging Leg Raise
3
12 reps
-
12
Ab Rollout
3
12 reps
-
13
Side Plank
6
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jog
1
5 mins
-
2
High Knees
2
20 reps
-
3
Butt Kicks
2
20 reps
-
4
Side Lunge
2
20 reps
-
5
Hip Opener
2
10 reps
-
6
Sprint 20 30 40 50
1
3 reps
-
7
Flying Sprint 20 To 30ms
1
4 reps
-
8
Ladder Drills 1 Foot
1
3 mins
-
9
Ladder Drills 2 Feet In Box
1
3 mins
-
10
Ladder Drills Lateral Steps
1
3 mins
-
11
Lateral Cone Sprint
1
3 mins
-
12
Lateral Cone Drills Shuffle
1
3 mins
-
13
Lateral Cone Drills Change Of Direction
1
3 mins
-
14
Box Jump
3
10 reps
-
15
Depth Jump
3
8 reps
-
16
Lateral Med Ball Throw
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Jump Rope
1 Set
3 mins
-
2
Arm Circle
2 Sets
15 Reps
-
3
Shoulder Roll
2 Sets
10 Reps
-
4
Cat Cow and T-Spine Rotation
1 Set
20 Reps
-
5
Bench Press (Barbell)
4 Sets
8 Reps
-
6
Bent Over Row (Barbell)
4 Sets
8 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
8
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
10
Dip (Bodyweight)
3 Sets
10 Reps
-
11
Plank
3 Sets
1 mins
-
12
Russian Twist
3 Sets
20 Reps
-
13
Hanging Leg Raise
3 Sets
12 Reps
-
Day 2
1
Jump Rope
1 Set
3 mins
-
2
Hip Circle
2 Sets
10 Reps
-
3
Ankle Mobility
4 Sets
5 Reps
-
4
Squat (Bodyweight)
2 Sets
10 Reps
-
5
Squat (Barbell)
4 Sets
8 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
7
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
8
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
9
Calf Raise (Bodyweight)
2 Sets
15 Reps
-
10
Seated Calf Raise
2 Sets
15 Reps
-
11
Hanging Leg Raise
3 Sets
12 Reps
-
12
Ab Rollout
3 Sets
12 Reps
-
13
Side Plank
6 Sets
1 mins
-
Day 3
1
Jog
1 Set
5 mins
-
2
High Knees
2 Sets
20 Reps
-
3
Butt Kicks
2 Sets
20 Reps
-
4
Side Lunge
2 Sets
20 Reps
-
5
Hip Opener
2 Sets
10 Reps
-
6
Bouding Explosive Strides 20m
1 Set
3 Reps
-
7
Sprint 20 30 40 50
1 Set
3 Reps
-
8
Ladder Drills 1 Foot
1 Set
3 mins
-
9
Ladder Drills 2 Feet In Box
1 Set
3 mins
-
10
Ladder Drills Lateral Steps
1 Set
3 mins
-
11
Flying Sprint 20 To 30ms
1 Set
4 Reps
-
12
Depth Jump
3 Sets
8 Reps
-
13
Lateral Cone Drills Shuffle
1 Set
3 mins
-
14
Box Jump
3 Sets
10 Reps
-
15
Lateral Cone Drills Change Of Direction
1 Set
-
16
Lateral Cone Sprint
1 Set
3 mins
-
17
Lateral Med Ball Throw
3 Sets
12 Reps
-
Day 4
1
Jump Rope
1 Set
3 mins
-
2
Arm Circle
2 Sets
15 Reps
-
3
Shoulder Roll
2 Sets
10 Reps
-
4
Cat Cow and T-Spine Rotation
1 Set
20 Reps
-
5
Bench Press (Barbell)
4 Sets
8 Reps
-
6
Bent Over Row (Barbell)
4 Sets
8 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
8
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
10
Dip (Bodyweight)
3 Sets
10 Reps
-
11
Plank
3 Sets
1 mins
-
12
Russian Twist
3 Sets
20 Reps
-
13
Hanging Leg Raise
3 Sets
12 Reps
-
Day 5
1
Jump Rope
1 Set
3 mins
-
2
Hip Circle
2 Sets
10 Reps
-
3
Ankle Mobility
4 Sets
5 Reps
-
4
Squat (Bodyweight)
2 Sets
10 Reps
-
5
Squat (Barbell)
4 Sets
8 Reps
-
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
7
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
8
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
9
Calf Raise (Bodyweight)
2 Sets
15 Reps
-
10
Seated Calf Raise
2 Sets
15 Reps
-
11
Hanging Leg Raise
3 Sets
12 Reps
-
12
Ab Rollout
3 Sets
12 Reps
-
13
Side Plank
6 Sets
1 mins
-
Day 6
1
Jog
1 Set
5 mins
-
2
High Knees
2 Sets
20 Reps
-
3
Butt Kicks
2 Sets
20 Reps
-
4
Side Lunge
2 Sets
20 Reps
-
5
Hip Opener
2 Sets
10 Reps
-
6
Sprint 20 30 40 50
1 Set
3 Reps
-
7
Flying Sprint 20 To 30ms
1 Set
4 Reps
-
8
Ladder Drills 1 Foot
1 Set
3 mins
-
9
Ladder Drills 2 Feet In Box
1 Set
3 mins
-
10
Ladder Drills Lateral Steps
1 Set
3 mins
-
11
Lateral Cone Sprint
1 Set
3 mins
-
12
Lateral Cone Drills Shuffle
1 Set
3 mins
-
13
Lateral Cone Drills Change Of Direction
1 Set
3 mins
-
14
Box Jump
3 Sets
10 Reps
-
15
Depth Jump
3 Sets
8 Reps
-
16
Lateral Med Ball Throw
3 Sets
12 Reps
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