Intermediate Bodyweight Strength Session 1 (30mins)

Pre-Match Muscle Activation Session (10mins)

Balance/Stability Session 5 (15mins)

Shoulder Mobility Session 1 (10mins)

Full-body Mobility Session 3 (10mins)

Full-body Mobility Session 2 (10mins)

Full-body Mobility Session 1 (15mins)

Balance/Stability Session 3 (15mins)

The Microwave Warm-Up (5mins)

Lateral Movement Development Session 1 (35mins)

Endurance Circuit 6 (15mins+)

Upper-body Mobility Session 1

Lower-body Mobility Session 2

Strength Session 2

Strength Session 1

Lower-body Mobility Session 1