Weekly Training & Flexibility Schedule
Day 1: Upper Body Strength & Hypertrophy + Flexibility
Strength Training
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Dumbbell Bench Press (SmartBells): 4 sets of 6-8 reps
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Dumbbell Rows (SmartBells): 4 sets of 8-10 reps per arm
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Push-Ups on Dip Bars: 3 sets of 10-15 reps
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Overhead Shoulder Press (SmartBells): 3 sets of 8-10 reps
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Resistance Band Face Pulls: 3 sets of 12-15 reps
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Core: Plank with Shoulder Taps (3 sets of 20 taps)
Flexibility (Post-Workout)
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Forward Fold: 2 sets of 30 seconds
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Shoulder Stretch (Puppy Pose): 2 sets of 30 seconds
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Bridge Pose: 2 sets of 10-15 seconds
Day 2: Lower Body Strength & Power + Mobility
Strength Training
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Goblet Squats (Kettlebell): 4 sets of 6-8 reps
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Romanian Deadlifts (SmartBells): 4 sets of 8-10 reps
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Bulgarian Split Squats (SmartBells): 3 sets of 10-12 reps per leg
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Kettlebell Swings: 3 sets of 12-15 reps
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Resistance Band Glute Bridges: 3 sets of 15-20 reps
Flexibility (Post-Workout)
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Hamstring Stretch: 2 sets of 30 seconds per leg
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Pigeon Pose: 2 sets of 30 seconds per side
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Deep Squat Hold: 2 sets of 30 seconds
Day 3: Conditioning & Agility + Flexibility
Conditioning
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Standing March with Resistance Band: 3 sets of 20-30 seconds
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Step-Ups (use a sturdy surface with Kettlebell): 3 sets of 10-12 reps per leg
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Sprint Intervals: 6-8 x 40 meters (rest 90 seconds between sprints)
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Kettlebell Deadlift to Press: 3 sets of 8-10 reps
Flexibility (Post-Workout)
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Spiderman Stretch with Rotation: 2 sets of 5 rotations per side
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Straddle Stretch: 2 sets of 30 seconds per side
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Wrist Mobility Drills: 5 minutes
Day 4: Active Recovery + Flexibility Session
Active Recovery
- Light yoga or walking (20-30 minutes)
Flexibility Session
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Pike Stretch: 2 sets of 30 seconds
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Shoulder Dislocates with Resistance Band: 2 sets of 10-15 reps
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Cat-Cow Stretch: 1-2 minutes
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Wall Splits: 2 sets of 20 seconds per side
Day 5: Upper Body Hypertrophy + Flexibility
Strength Training
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Incline Dumbbell Press (SmartBells, elevated surface): 4 sets of 8-10 reps
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Weighted Dips (using SmartBells or resistance bands): 4 sets of 10-12 reps
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Dumbbell Lateral Raises (SmartBells): 3 sets of 12-15 reps
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Resistance Band Rows: 3 sets of 10-12 reps
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Core: Ab Wheel Rollouts (or substitute plank variations)
Flexibility (Post-Workout)
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Shoulder Stretch (Eagle Arms or Puppy Pose): 2 sets of 30 seconds
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Bridge Pose Progressions: 2 sets of 10-15 seconds
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Forward Fold: 2 sets of 30 seconds
Day 6: Lower Body Power & Hypertrophy + Mobility
Strength Training
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Kettlebell Goblet Squats: 4 sets of 8-10 reps
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Step-Ups with Dumbbells: 3 sets of 10-12 reps per leg
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Resistance Band Glute Kickbacks: 3 sets of 12-15 reps per leg
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Sprint Starts: 6-8 x 20 meters
Flexibility (Post-Workout)
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Hamstring Stretch: 2 sets of 30 seconds per leg
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Deep Squat Hold: 2 sets of 30 seconds
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Pigeon Pose: 2 sets of 30 seconds per side
Day 7: Rest or Active Recovery + Flexibility Session
Active Recovery
- Foam rolling or light cycling (20-30 minutes)
Flexibility Session
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Straddle Stretch: 2 sets of 30 seconds per side
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Bridge Pose or Backbend Progressions: 2-3 sets of 10-15 seconds
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Spiderman Stretch with Rotation: 2 sets of 5 rotations per side
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Wrist Mobility Drills: 5 minutes