David
David
Program 4.9 (128 reviews)

David

Structured training to level up your game on and off the court.

—Duration
—Frequency
—Per Session

  • Marching Drill

    2× (1 min work · 30s rest)

  • Alternating Leg Swings

    3× (1 min work · 30s rest)

  • Standing Hip Openers

    3× (1 min work · 30s rest)

  • Adductor Rock Backs

    1 min total · 30s/side · 5s switch · 3 rounds · 30s between rounds

  • Glute Bridge with Miniband

    2 sets · 12 reps

  • Mini Band Lateral Walks

    2 sets · 10 reps

  • Goblet Squat with kettlebell

    3 sets · 10 reps

    Choose a weight that fits your strength

  • Kettlebell Romanian Deadlift

    3 sets · 10 reps

    Choose a weight that fits your strength

  • Bulgarian Split Squat

    3 sets · 8 reps · per side

  • Single Leg Calf Raises

  • Dead Bug Alternating

  • Bird Dog Alternating

  • Side Plank

  • U-Shape Run and Shuffle

    3× (1 min work · 60s rest)

  • Kneeling Hip Flexor Stretch

    1 min total · 30s/side · 15s switch · 2 rounds · 15s between rounds

  • Adductor Stretch Standing

    2× (30s work · 15s rest)

  • Wall Calf Stretch

    30s total · 15s/side · 15s switch · 2 rounds · 10s between rounds

  • Child's Pose Stretch

    2× (45s work · 10s rest)

  • Deep Squat Belly Breathing

    2× (45s work · 15s rest)

  • Alternating Mini Lunges

    2 sets · 10 reps

  • Side Step Drill

    2× (30s work · 20s rest)

  • Carioca Exercise

    20s total · 10s/side · 10s switch · 2 rounds · 20s between rounds

  • Deep Squat Assisted Ankle Rocks

    2 sets · 8 reps

  • Mini-band 3 Way Touch

    2 sets · 5 reps

  • Pogo Jumps

    3× (20s work · 10s rest)

  • Lateral Bound to Single Leg Landing

    3 sets · 4 reps

  • 3-Step run with Single Leg Stop

    3 sets · 3 reps

  • 5-Meter Explosive Starts

    1 sets · 4 reps

  • Step Ups

    3 sets · 8 reps · per side

  • Single Leg Dumbbell Romanian Deadlift

    3 sets · 8 reps · per side

    Choose a weight that fits your strength

  • Pallof Press Hold

    20s total · 10s/side · 10s switch · 3 rounds · 30s between rounds

    Choose a weight that fits your strength

  • Single Arm Farmer Carry

    3 sets · 20 reps · per side

    Choose a weight that fits your strength

  • Lateral Shuffle with Sprint

    30s total · 15s/side · 15s switch · 2 rounds · 30s between rounds

  • Square Shuffle volley and defence

  • Kneeling Hip Flexor Stretch

  • Adductor Stretch Standing

    2× (45s work · 30s rest)

  • Wall Calf Stretch

    30s total · 15s/side · 10s switch · 2 rounds · 30s between rounds

  • Child's Pose Stretch

    2× (45s work · 30s rest)

  • Deep Squat Belly Breathing

    2× (45s work · 30s rest)