Your Weekly Workout Plan

Monday: Rest Day

Recovery Focus

• Light stretching or mobility work (optional)
• Auxiliary finger/wrist exercises (if desired)

Tuesday: Agility & Acceleration

Warm Up

• Jog – 30-60 seconds
• High Knee Skip – 2 × 20 seconds (20 sec rest)
• Triple A – 2 × 20 seconds (30 sec rest)

Jumps

• Broad Jump – 2 × 3 reps (30 sec rest)
• 45 Degree Hop and Stick – 3 × 6 reps (30 sec rest)

Acceleration

• Hill Run 6m – 3 × 6 reps (6-8 min rest)

Warm Down

• Ankle Circles – 2 × 10 each direction each foot
• Superman – 2 each leg (10-40 sec hold)
• Calf Stretches – At least 3 minutes

Thursday: Power & Strength

Warm Up

• Jog
• Twinkle Toes
• Body Squat
• Athletic Lunge with Torso Turn
• Step Forward, Then Backward

Power

• Push Back from Split Lunge – 3 × 6 reps (30 sec rest)
• Lateral Hop – 3 × 6 reps (30 sec rest)

Strength

Superset A

• Single Leg Squat – 3 × 5 reps
• Push Up – 2 × 5 reps

Superset B

• Cossack Squat – 3 × 10 reps
• Pull Up – As needed with assistance band

Superset C

• RDL with Dumbbell – 3 × 6 reps
• Side Plank – 3 × 20 seconds

Individual

• Hamstring Kickbacks 3 x 10 reps

Tendons

• Horse – 3 × 1 minute
• Bent Leg Isometric – 3 × 30 seconds

Warm Down

• Ankle Dorsiflexion Stretches
• Calf Stretches with Ankle Mobility
• Tibialis Raises

Sunday: Power & Strength

Warm Up

• Jog
• Twinkle Toes
• Body Squat
• Athletic Lunge with Torso Turn
• Step Forward, Then Backward

Power

• Push Back from Split Lunge – 3 × 6 reps (30 sec rest)
• Forward Hop – 3 × 6 reps (30 sec rest)

Strength

Superset A

• Barbell Squat – 3 × 5 reps
• Push Up – 2 × 5 reps

Superset B

• Deadlift – 3 × 3 reps

Superset C

• RDL with Dumbbell – 3 × 6 reps
• Side Plank – 3 × 20 seconds

Individual

• Cable Hamstring Kickback – 3 × 8 reps
• Adductor and Abductor Leg swing – 3 × 10 reps

Tendons

• Horse – 3 × 1 minute
• Bent Leg Isometric – 3 × 30 seconds

Warm Down

• Ankle Dorsiflexion Stretches
• Slow Athletic Lunge with Hamstring Stretch
• Tibialis Raises