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BoostcampPNG

Tennis Workout For D3

by Dimitri Edouard
1 athletes joined

Program Description

Program Created for some one who wants to be ready physically for tennis

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 06, 2025 11:14
  • Last Edited
    Oct 07, 2025 12:18
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Other
12.8%
Glutes
12.4%
Stretching
9.1%
Upper Back
5.7%
Abs
5.6%
Hamstrings
5.6%
Front Delts
4.8%
Cardio
4.6%
Middle Delts
4.1%
Triceps
3.6%
Lats
3.6%
Adductors
3.1%
Lower Back
2.6%
Plyometrics
2.3%
Chest
1.8%
Olympic
1.8%
Biceps
1.6%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Squat (Barbell)
4
6 reps
-
9
Romanian Deadlift (Dumbbell)
3
8 reps
-
10
Walking Lunge (Dumbbell)
3
24 reps
-
11
Lateral Banded Walk
3
15 reps
-
12
Ladder Drills 2 Feet In Box
4
-0.5 mins
-
13
Med Ball Slam
3
12 reps
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
1 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Bench Press (Barbell)
4
6 reps
-
9
One Arm Bent Over Row
6
10 reps
-
10
Overhead Press (Barbell)
3
8 reps
-
11
Pull-Up (Bodyweight)
3
15 reps
-
12
Med Ball Rotational Throw
4
20 reps
-
13
Plank + Band Row
6
0.3 mins
-
14
Hamstring Stretch with Rotation
2
0.2 mins
-
15
Hip Flexor Stretch
2
0.2 mins
-
16
Stretching
1
5 mins
-
17
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Sprint 20 30 40 50
6
0.2 mins
-
9
Punching Bag
10
0.3 mins
-
10
Core Agility Drills
4
1 mins
-
11
Russian Twist
3
20 reps
-
12
Hamstring Stretch with Rotation
2
0.2 mins
-
13
Hip Flexor Stretch
2
0.2 mins
-
14
Stretching
1
5 mins
-
15
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Clean Pull
4
4 reps
-
9
Med Ball Overhead Slam
4
10 reps
-
10
Front Squat (Barbell)
3
6 reps
-
11
Single Arm Push Press (Dumbbell)
6
8 reps
-
12
Broad Jump
3
4 reps
-
13
Box Jump
3
4 reps
-
14
Sprint
5
0.2 mins
-
15
Hamstring Stretch with Rotation
2
0.2 mins
-
16
Hip Flexor Stretch
2
0.2 mins
-
17
Stretching
1
5 mins
-
18
Foam Roll Major Muscle Groups
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
-
2
Side Leg Swings
2
10 reps
-
3
Arm Circle
2
10 reps
-
4
Hip Opener
2
10 reps
-
5
Inchworm
1
0.5 mins
-
6
Walking Lunge
2
20 reps
-
7
Shoulder Roll
2
20 reps
-
8
Footwork Drills
5
0.5 mins
-
9
Band Forehand
3
12 reps
-
10
Band Backhand
3
12 reps
-
11
Med Ball Rotational Throw
6
10 reps
-
12
Farmer Carry
3
0.5 mins
-
13
Mobility Flow
1
15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Jump Rope
1 Set
5 mins
-
2
Side Leg Swings
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Arm Circle
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Hip Opener
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Inchworm
1 Set
1 mins
-
6
Walking Lunge
1 Set
1 Set
20 Reps
20 Reps
-
-
7
Shoulder Roll
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
9
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
10
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
24 Reps
24 Reps
24 Reps
-
-
-
11
Lateral Banded Walk
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
12
Ladder Drills 2 Feet In Box
1 Set
1 Set
1 Set
1 Set
-0.5 mins
-0.5 mins
-0.5 mins
-0.5 mins
-
-
-
-
13
Med Ball Slam
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
14
Hamstring Stretch with Rotation
1 Set
1 Set
0.2 mins
0.2 mins
-
-
15
Hip Flexor Stretch
1 Set
1 Set
0.2 mins
0.2 mins
-
-
16
Stretching
1 Set
5 mins
-
17
Foam Roll Major Muscle Groups
1 Set
10 mins
-
Day 2
1
Jump Rope
1 Set
5 mins
-
2
Side Leg Swings
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Arm Circle
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Hip Opener
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Inchworm
1 Set
1 mins
-
6
Walking Lunge
1 Set
1 Set
20 Reps
20 Reps
-
-
7
Shoulder Roll
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
9
One Arm Bent Over Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
10
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
11
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
12
Med Ball Rotational Throw
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
13
Plank + Band Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
0.3 mins
0.3 mins
0.3 mins
-
-
-
-
-
-
14
Hamstring Stretch with Rotation
1 Set
1 Set
0.2 mins
0.2 mins
-
-
15
Hip Flexor Stretch
1 Set
1 Set
0.2 mins
0.2 mins
-
-
16
Stretching
1 Set
5 mins
-
17
Foam Roll Major Muscle Groups
1 Set
10 mins
-
Day 3
1
Jump Rope
1 Set
5 mins
-
2
Side Leg Swings
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Arm Circle
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Hip Opener
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Inchworm
1 Set
0.5 mins
-
6
Walking Lunge
1 Set
1 Set
20 Reps
20 Reps
-
-
7
Shoulder Roll
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Sprint 20 30 40 50
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.2 mins
0.2 mins
0.2 mins
0.2 mins
0.2 mins
0.2 mins
-
-
-
-
-
-
9
Punching Bag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
0.3 mins
0.3 mins
0.3 mins
0.3 mins
0.3 mins
0.3 mins
0.3 mins
-
-
-
-
-
-
-
-
-
-
10
Core Agility Drills
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
-
-
-
-
11
Russian Twist
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
12
Hamstring Stretch with Rotation
1 Set
1 Set
0.2 mins
0.2 mins
-
-
13
Hip Flexor Stretch
1 Set
1 Set
0.2 mins
0.2 mins
-
-
14
Stretching
1 Set
5 mins
-
15
Foam Roll Major Muscle Groups
1 Set
10 mins
-
Day 4
1
Jump Rope
1 Set
5 mins
-
2
Side Leg Swings
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Arm Circle
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Hip Opener
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Inchworm
1 Set
0.5 mins
-
6
Walking Lunge
1 Set
1 Set
20 Reps
20 Reps
-
-
7
Shoulder Roll
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Clean Pull
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
9
Med Ball Overhead Slam
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
10
Front Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
11
Single Arm Push Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
-
-
12
Broad Jump
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
-
-
-
13
Box Jump
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
-
-
-
14
Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
0.2 mins
0.2 mins
0.2 mins
0.2 mins
0.2 mins
-
-
-
-
-
15
Hamstring Stretch with Rotation
1 Set
1 Set
0.2 mins
0.2 mins
-
-
16
Hip Flexor Stretch
1 Set
1 Set
0.2 mins
0.2 mins
-
-
17
Stretching
1 Set
5 mins
-
18
Foam Roll Major Muscle Groups
1 Set
10 mins
-
Day 5
1
Jump Rope
1 Set
5 mins
-
2
Side Leg Swings
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Arm Circle
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Hip Opener
1 Set
1 Set
10 Reps
10 Reps
-
-
5
Inchworm
1 Set
0.5 mins
-
6
Walking Lunge
1 Set
1 Set
20 Reps
20 Reps
-
-
7
Shoulder Roll
1 Set
1 Set
20 Reps
20 Reps
-
-
8
Footwork Drills
1 Set
1 Set
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
0.5 mins
0.5 mins
-
-
-
-
-
9
Band Forehand
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Band Backhand
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
11
Med Ball Rotational Throw
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
12
Farmer Carry
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
-
-
-
13
Mobility Flow
1 Set
15 mins
-