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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 12, 2025 12:08

Summary

Elevate your game with the **Tennis Workout For D3**, a comprehensive 12-week program designed to enhance your agility, strength, and overall performance on the court. Committed to five days a week, you'll engage in a dynamic mix of lower body, upper body, and core workouts, utilizing bodyweight and dumbbell exercises tailored for tennis athletes. Each session focuses on building explosive power and endurance, ensuring you’re match-ready. Get ready to transform your fitness and take your tennis skills to the next level!
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
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
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
-