Month 1
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Day 1
PLYOMETRICS & POWER · STRENGTH · CARDIO
0/15
WARM-UP
Mechanical Calf/Soleus Raises
1 × 25
Mechanical Calf Raises with ExpanBall
1 × 20
Mobility/Activation Exercises (various)
1 × 10 each
Upper Back Mobility with Foam Roller
1 × 10
Ankle Band: Internal & External Rotation
1 × 10
Cat Camel Stretch
1 × 12
Spinal Rotations
1 × 12
Full Shoulder Mobility
1 × 12
PLYOMETRICS & POWER
Cable Crunch
4 × 14
weight
Squat + Landmine Press
4 × 8
weight
STRENGTH
Nordic Hamstring Curl
3 × 6
Leg Press
3 × 6
weight
Bent Over Barbell Row
3 × 6
weight
Dumbbell Fly
3 × 12
weight
CARDIO
Treadmill Sprints (intervals)
1 × 5-7 intervals
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