| This Workout is designed for tournament travel when you have off days without a match. Use this video as a reference https://www.youtube.com/watch?v=Gxi7QcrTBho&t=172s | |
| For all the exercises after line 6, do 1 set until you can’t do anymore. If you are going to exceed twenty reps then add resistance to make it harder | |
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| 5 minute jump rope (if you don’t have room for the rope swinging, just jump in place | |
| Do full morning body activation warmup | |
| 100 bicyles – lying on back | |
| Lunge matrix | |
| Banded Squats | |
| Banded Dead Lifts | |
| Rumanian Dead Lift | |
| Bulgarian Split Squat | |
| Plyometric Alternating Lunges | |
| Pushups | |
| Banded Military Press | |
| High Low and Medium Banded Shoulder Extensions | |
| Banded high shoulder rotator pulls | |
| Situps | |
| Banded Glute Bridge | 10:25 of video |
| V Leg and Arm ups on back (hollow position) | 0:39 of video |
| Supine lateral lifts | 0:20 of video |
| Trunk Rotation with Bands | |
| Kangaroo jumps | |
| Alternating Leg step-ups onto chair | |
| Quick Feet Figure Eights | 1:30 of video |
| Lateral High Knees | 9:40 of video |
| Forward double-legged jumps | |
| 5 minutes jump rope | |
| Quick Crossovers | |
| Side Shuffles | |
| Figure 8 side shuffles | |
