Foundational Strength & Stability - Session 1

Notes

• Rest Between Sets: 60–90 seconds
• Focus on form and full range of motion
• Progression: Gradually increase weight/intensity
• Cool Down: 5–10 minutes of focused stretching

Exercises

• Rowing Workout: 15 minutes
• Forward Bounding: 5 minutes
• Barbell Overhead Squat: 3 x 12
• Lateral Box Step Overs: 3 x 15–25
• In-and-Outs in Half Tuck: 3 x 15–25
• Medicine Ball Standing Side Toss: 3 x 25
• Dumbbell Push-Up Row Sky Reach: 3 x 8–12
• Swiss Ball Hip Extension & Leg Curl: 3 x 25

Foundational Strength & Stability - Session 2

Notes

• Rest Between Sets: 60–90 seconds
• Focus on form and full range of motion
• Progression: Gradually increase weight/intensity
• Cool Down: 5–10 minutes of focused stretching

Exercises

• Jumping Jacks (3 types): 3 x 25
• Forward Bounding: 5 minutes
• Power Clean & Press: 3 x 8–12
• Swiss Ball Hip Extension & Leg Curl: 3 x 25
• Step-Ups (with/without dumbbells): 3 x 15–25
• Medicine Ball Standing Side Toss: 3 x 25
• Dumbbell Push-Up Row Sky Reach: 3 x 8–12
• Swiss Ball Abdominal Crunch: 3 x 25

Foundational Strength & Stability - Session 3

Notes

• Rest Between Sets: 60–90 seconds
• Focus on form and full range of motion
• Progression: Gradually increase weight/intensity
• Cool Down: 5–10 minutes of focused stretching

Exercises

• Jumping Jacks (3 types): 3 x 25
• Forward Bounding: 5 minutes
• Ski-Erg (High Resistance): 10 minutes
• Squat Jumps: 3 x 15–25
• Lateral Bounds: 3 x 15–25
• Box Step-Ups with Stick Overhead: 3 x 25/leg
• Single-Leg Squat: 3 x 15/leg
• Swiss Ball Oblique Crunch: 3 x 25
• Tricep Bench/Box Dips: 3 x 25

Full-Body Stability & Core Strength Workout

Notes

• Rest Between Sets: 60–90 seconds
• Focus on form and full range of motion
• Progression: Gradually increase weight/intensity
• Cool Down: 5–10 minutes of focused stretching

Exercises

Warm-Up

• Dynamic Stretches: Arm circles, leg swings, hip circles, walking lunges
• Cardio: Jumping jacks, high knees, butt kicks (30 sec each, repeat twice)

Circuit 1: Core & Stability

45 seconds per exercise, 15 seconds rest. 3 rounds, 1-minute rest between rounds.

• Stability Ball Bicycle Crunch
• Stability Ball Tuck
• Stability Ball Pike
• Stability Ball Hip Thrust
• Stability Ball Hands-to-Feet Pass

Circuit 2: Lower Body & Functional Strength

40 seconds per exercise, 20 seconds rest. 3 rounds, 1-minute rest between rounds.

• Bodyweight Squats
• Lateral Lunges
• Single-Leg Glute Bridge
• Push-Ups
• Plank with Shoulder Taps

Cool-Down

• Static Stretches: Hamstrings, quads, hip flexors, glutes, shoulders (30s each)
• Foam Rolling: Legs and back