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Beginner · Sport plan
Racquetball — Beginner
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Beginner
Total days
5
Est. time
3.3h
Racquetball
5 daysDay 1 — Reactive Footwork
Reactive Footwork
- Ladder Drill5 × through
- Mirror Drill5 × 20s
- Cone T-drill4 × rounds
Day 2 — Rotational Power
Rotational Power
- Cable Rotation4 × 8/side
- Med Ball Slam4 × 6
- Landmine Rotation3 × 8/side
Day 3 — Shoulder Stability
Shoulder Stability
- Banded Pull-apart3 × 15
- Face Pull3 × 12
- Bottoms-up KB Press3 × 6/side
Day 4 — Anaerobic Bursts
Anaerobic Bursts
- 30s Bike Sprint8 × 30s on / 90s off
- Burpee to Sprint5 × rounds
Day 5 — Forearm + Grip
Forearm + Grip
- Farmer Carry4 × 40m
- Wrist Curl3 × 15
- Plate Pinch3 × 30s
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