logo
BoostcampPNG

Custom Tennis and Soccer Workout

by Dimitri Edouard
9 athletes joined

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
    Feb 24, 2025 03:10
  • Last Edited
    Jul 03, 2025 07:42

Summary

Elevate your game with this comprehensive 12-week Custom Tennis and Soccer Workout, designed for athletes looking to enhance their performance. With six training days each week, you'll focus on a blend of cardio, strength, and mobility exercises tailored to improve your agility, power, and endurance. Expect to engage in dynamic movements like jump rope, barbell squats, and bodyweight drills that build functional strength essential for both tennis and soccer. Get ready to transform your fitness and take your skills to the next level!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-