JANUARY 24TH, 2026
Mobility & Stretching: 15 minutes
Push ups – 20 + 20 + 17 (60 sec rest) - sequence PB
Drills & Plyometrics:
- A-march in place - 3 x 15
- A skip (short travel 6m) 1 x 12
- B-march in place – 3 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 2 × 15 rising to upright
- Wall Acceleration March - 1 x 12
- Wall Acceleration Run - 2 x 10
- Two foot hops - 2 x 12
- High knee run in place 2 x 12
- Two foot hops / Tuck Jumps - 2 x (4 hops into 6 tucks)
- Glute Bridge exercise - 3 x 17
- Reverse Lunges 2 x 10 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 70s
- Calf raises - 2 x 15 (1 sec up, 3 sec down) per leg
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 20
- Toe Walks 2 x 40 seconds
JANUARY 25TH, 2026
Mobility & Stretching: 15 minutes
Tempo & Strength Endurance:
20 jab (left arm) into right knee lift, 20 hook (right arm) into right knee lift and kick
20 jab (right arm) into left knee lift, 20 hook (left arm) into left knee lift and kick
5 total set, rest 60 seconds between sets
(Each set @ 2:30 minutes - Session Totals: 200 jab, 200 hook, 200 knee lifts, 200 knee lift and kick)
Core: The following with 30 sec rest:
- 65 seconds plank
- 30 seconds side plank each side
- 17 leg raises
- 16 criss-cross crunches
- 10 per side Dead Bug with Alternating Reach