Recovery Training: Active Rest Routine (4 Weeks)
A 4-week active-recovery plan to use between training blocks: light circuits, stretching and breathing work.
Dynamic Fitness Course: Cardio & Coordination (8 Weeks)
An 8-week cardio and coordination programme - 4 sessions weekly of circuits, footwork and conditioning finishers.
Performance Skills: Technique Fundamentals (4 Weeks)
A 4-week technique course: how to move, brace and breathe correctly in the basic exercises. Ideal before starting a heavier plan.
Core Power Program: Deep Core Strength (8 Weeks)
An 8-week deep-core programme: bracing, anti-rotation and stability work to protect your lower back, 4 sessions weekly.
Endurance Builder: Cardio Capacity (8 Weeks)
An 8-week cardio capacity plan combining intervals, tempo work and recovery sessions, 4 workouts weekly.
Mobility & Flexibility: Daily Mobility Routine (4 Weeks)
A 4-week daily mobility routine of 15-20 minutes: spine, hips and shoulders, ideal as a warm-up or rest-day session.
Athletic Action Program: Agility & Power (8 Weeks)
An 8-week agility and power programme - 4 sessions weekly combining sprint work, jumps and strength blocks.
Morning Energy Workout Routine
A short morning routine to wake the body up: mobility, activation and light cardio in under 20 minutes.
Upper Body Strength Plan
An upper-body strength plan for chest, back, shoulders and arms, with progressive loading and video technique cues.
Women’s 3-Day Glute Building Workout
A 3-day-per-week glute building workout for women - hip thrusts, bridges and accessory work with a clear progression.
3 Day Full Body Toning Workout for Women
A 3-day full-body toning plan for women - strength and conditioning circuits that fit a busy week.
5 Day Women’s Dumbbell Only Workout
A 5-day dumbbell-only training week for women: full-body coverage, no gym membership required.