Unlock your potential with *The Anxious Athlete: Social In-Season* program, designed to enhance your performance while managing stress. Over the course of 4 weeks, you'll engage in daily workouts that blend cardio, plyometrics, and strength training, all tailored for a garage gym setting. Each session focuses on building endurance and mobility, ensuring you stay agile and ready for competition. Embrace the challenge and transform your training routine into a powerful tool for both physical and mental resilience.

Purpose: Reintroduce sport readiness through flow and conditioning.

Spring reintroduces rugby rhythm and movement variability. Training revolves around building a bigger aerobic engine, restoring elasticity through light plyometrics, and maintaining the lean muscle gained over winter. Practices and matches are lighter, so this block blends enjoyment and progression—a chance to move with intention, rebuild speed, and refine your ability to recover fast between efforts. You’re learning to flow again, not grind.

The Anxious Athlete: Social In-Season

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Week 1

Week 2

Week 3

Week 4

Monday: Conditioning & Recovery. Do breathing before bed.

Cardio (Zone 2)

Post Game Mobility Flow

Parasympathetic Breathing

High Knees

Butt Kicks

A Skip

B Skip

Pogo Hop

Vertical Jump

10m Accelerations

Strength and conditioning day, take quality rest.

Trap Bar Deadlift

Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Single Arm Row (Dumbbell)

5x3 Min Intervals (60s Rest)

Neck Series

Band Face Pull

Band Pull Apart

Cat Cow and T-Spine Rotation

Terminal Knee Extension

Calf Raise (Bodyweight)

Anterior Tibialis Raises

Cardio (LISS)

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