Workout - Two

Dynamic Warmup

1. High knee walk, leg cradle, leg sweeps, lateral lunges, lateral crawl, forward run, forward skips (for height)

Each movement is set for a distance of 15 meters, complete each movement down 15 meters and back 15 meters to the starting point.

Day one

Explosive Lift: DB Jumps

Week 1: 3 sets of 5 reps | Week 2: 3 sets of 5 reps | Week 3: 3 sets of 5 reps

Core Super Set: 1A. Goblet Squats 1B. DB RDL

Week 1: 2 sets of 8 reps | Week 2: 3 sets of 8 reps | Week 3: 3 sets of 8 reps

Rotational Exercise: Russian Twists

Week 1-3: 3 sets of 10 reps

Tri-Set Circuit: Stability Ball Leg Curls, Forward Lunges, Plank Holds

Week 1: 2 sets of 10 reps (Plank - 2x30 sec) | Week 2: 3 sets of 10 reps (Plank - 3x30 sec) | Week 3: 3 sets of 10 reps (Plank - 3x30 sec)

Day two

Explosive Lift: Medicine Ball Slams + Medicine Ball Chest Pass

Week 1: 3 sets of 5 reps | Week 2: 3 sets of 5 reps | Week 3: 3 sets of 5 reps

Core Super Set: 1A. Goblet Squats 1B. Chest Supported Rows

Week 1: 2 sets of 8 reps | Week 2: 3 sets of 8 reps | Week 3: 3 sets of 8 reps

Rotational Exercise: Cable Upward Chop

Weeks 1-3: 3 sets of 10 reps

Tri-Set Circuit: DB Lateral Raises, DB Single Arm Row, Side Planks

Week 1: 2 sets of 10 reps (Plank - 2x15 sec) | Week 2: 3 sets of 10 reps (Plank - 3x15 sec) | Week 3: 3 sets of 10 reps (Plank - 3x15 sec)

Day three

Core Super Set: 1A. DB Front Squats 1B. Glute Bridges

Week 1: 2 sets of 8 reps | Week 2: 3 sets of 8 reps | Week 3: 3 sets of 8 reps

Core Super Set: 1A. Bench Press 1B. Seated Rows

Week 1: 2 sets of 8 reps | Week 2: 3 sets of 8 reps | Week 3: 3 sets of 8 reps

AUX Circuit: Push ups, Dead bugs, Incline "Y"s, Supermans, Lateral lunges, Plate sit ups, RDI reach

Week 1: 2 sets of 10 reps | Week 2: 3 sets of 10 reps | Week 3: 3 sets of 10 reps