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Advanced · Sport plan
Squash — Advanced
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
Advanced
Total days
5
Est. time
3.3h
Squash
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 — Anaerobic Capacity
Anaerobic Capacity
- Court Sprints10 × baseline
- Suicides6 × rounds
Day 4 — Single-leg Stability
Single-leg Stability
- Bulgarian Split Squat3 × 8/side
- Single-leg RDL3 × 8/side
- Step-up3 × 10/side
Day 5 — Shoulder Care
Shoulder Care
- Wall Slide3 × 10
- External Rotation3 × 15/side
- Y-Raise3 × 10
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