This weeks athlete plan
Updated weekly – download or follow directly below.
Monday
Power & Strength
- Dumbbell Thruster
- 4 × 10
- Jump Lunges
- 3 × 10/leg
- Push-ups with Shoulder Tap
- 3 × 20 taps
- Hanging Knee Raise
- 3 × 15
Tuesday
Upper Body Power
- Dumbbell Push Press
- 4 × 8–10
- Renegade Row to Push-up
- 3 × 10
- Dumbbell Floor Fly
- 3 × 12
- Plank to Pike
- 3 × 15
Wednesday
Lower Body Strength
- Dumbbell Bulgarian Split Squat
- 4 × 10/leg
- Single-Leg Romanian Deadlift
- 3 × 10/leg
- Bodyweight Jump Squat
- 3 × 12
- Side Plank Reach-Through
- 3 × 12/side
Thursday
Hybrid Conditioning Circuit
- 3 rounds (minimal rest)
- 12 Dumbbell Clean & Press
- 20 Mountain Climbers
- 12 Dumbbell Goblet Squats
- 10 Burpees
Friday
Strength Endurance
- Dumbbell Deadlift to Row
- 4 × 8–10
- Push-up to Dumbbell Curl
- 3 × 10
- Dumbbell Step-Up
- 3 × 12/leg
- V-Sit Hold
- 3 × 30–40s
Saturday
Explosive Core & Agility
- Bodyweight Circuit – 4 rounds:
- 10 Jump Squats • 10 Plyo Push-ups • 20 Skater Jumps • 30s Plank
- Dumbbell Wood Chop
- 3 × 10/side
- Plank Jack
- 3 × 20
Sunday
Mobility & Active Recovery
- Dynamic Mobility Flow
- 15–20 min
- Down Dog to Cobra
- 2 × 10
- 90/90 Hip Stretch
- 2 × 30s/side
- Breathing Reset (box breathing)
- 3–5 min
For more detailed workout plans