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Develop your strength and power this off-season, with a variety of squash-specific workouts
Play session Add to calendar Share Download PDFDevelop your strength and power this off-season, with a variety of squash-specific workouts
Play session Add to calendar Share Download PDFDescription:
Warm-up thoroughly before starting, including skipping drills. Each set consists 3 exercises with 1min break between each - Step, Lunge & Jump: 2 lengths of court; Squat Jump: 6 reps; Split Lunge Jump: 12 reps. Rest for 2min between circuits.<
Exercise Notes:FOUNDATION: 1 set of circuit; INTERMEDIATE: 2 sets of circuit; ELITE: 3 sets of circuit
Minutes on exercise:10:00
Description:
Complete 2 lengths of the court for each of the 4 lunge walk variations, with 1min rest between each 2 length set.
Exercise Notes:FOUNDATION: 1 set of each variation; INTERMEDIATE: 2 sets of each variation; ELITE: 3 sets of each variation.
Minutes on exercise:10:00
Description:
Complete a circuit of stability plank, press-up, and glute bridge, taking 10 secs rest between each. Rest for 1 min between circuits.
Exercise Notes:FOUNDATION: 1 circuit of 20sec plank/x10 press-ups/x8 glute lifts; INTERMEDIATE: 2 circuits of 25sec/x15/x10; ELITE: 3 circuits of 30secs/x20/x12
Minutes on exercise:3:00
Description:
Complete a circuit of stability plank, press-up, and glute bridge, taking 10 secs rest between each. Rest for 1 min between circuits.
Exercise Notes:FOUNDATION: 1 circuit of 20sec plank/x10 press-ups/x8 glute lifts; INTERMEDIATE: 2 circuits of 25sec/x15/x10; ELITE: 3 circuits of 30secs/x20/x12
Minutes on exercise:3:00
Description:
Complete a circuit of stability plank, press-up, and glute bridge, taking 10 secs rest between each. Rest for 1 min between circuits.
Exercise Notes:FOUNDATION: 1 circuit of 20sec plank/x10 press-ups/x8 glute lifts; INTERMEDIATE: 2 circuits of 25sec/x15/x10; ELITE: 3 circuits of 30secs/x20/x12
Minutes on exercise:3:00