Month 1
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Day 1
PLYOMETRICS & POWER · STRENGTH · CARDIO
0/15
WARM-UP
Calf Myofascial Release with Foam Roller
1 × 12
Hamstring Myofascial Release with Foam Roller
1 × 12
Glute Myofascial Release with Foam Roller
1 × 12
Quad Myofascial Release with Foam Roller
1 × 12
Upper Back Myofascial Release with Foam Roller
1 × 12
Cat Camel Stretch
1 × 12
Spinal Rotations
1 × 12
Full Shoulder Mobility
1 × 12
PLYOMETRICS & POWER
Box Jump (medium) with feet together + landing
4 × 8
Frontal Medicine Ball Throw
4 × 8
STRENGTH
Romanian Deadlift
3 × 6
weight
Static Lunge with Dumbbells
3 × 6
weight
Unsupported Dumbbell Row
3 × 12
weight
Push-Ups with Elevated Feet & Hands
3 × 8
CARDIO
Stationary Bike
1 × 20 min
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