Day 1: Strength & Endurance
- Squats: 4 sets of 15 reps
- Lunges: 3 sets of 12 reps per leg
- Step-Ups: 3 sets of 15 reps per leg
- Mountain Climbers: 3 sets of 30 seconds
Day 2: Flexibility & Core
- Sumo Squats: 4 sets of 12 reps
- Side Lunges: 3 sets of 12 reps per leg
- Leg Curls: 3 sets of 15 reps
- Plank: 3 sets - Hold for 45 seconds
Day 3: Power & Agility
- Box Jumps: 3 sets of 10 reps
- Deadlifts: 4 sets of 10 reps
- Lunges: 3 sets of 15 reps per leg
- Mountain Climbers: 3 sets of 45 seconds
Day 4: Rest & Recovery
Engage in light stretching and take a walk for active recovery.
Day 5: Strength & Conditioning
- Leg Press: 4 sets of 12 reps
- Squats: 4 sets of 15 reps
- Side Lunges: 3 sets of 12 reps per leg
- Mountain Climbers: 3 sets of 1 minute
Day 6: Functional Training
- Step-Ups: 3 sets of 15 reps per leg
- Sumo Squats: 3 sets of 12 reps
- Leg Curls: 4 sets of 15 reps
- Plank: 3 sets - Hold for 60 seconds
Day 7: Active Rest
Enjoy a low-impact activity such as swimming or cycling to keep moving without straining your muscles.