Squash Workout Routine

advanced level

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Day 1

This daily workout contains 16 exercises, you'll be doing the following exercises:

	Standing chest opener stretch Sets: 3 Reps: 2
	Standing pectoral stretch Sets: 3 Reps: 2
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 12
	Functional lateral lunge Sets: 3 Reps: 10
	Functional front lunge Sets: 3 Reps: 10
	Standing soleus stretch Sets: 3 Reps: 10
	Front to back leg swing Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Supine hamstring stretch (assisted, static, straight leg) Sets: 3 Reps: 10
	Single arm cable fly with rotation Sets: 3 Reps: 10
	Stork bent over rear delt fly with dumbbell and arm bend Sets: 3 Reps: 10
	Alternating cable tricep extension with Freemotion standing Sets: 3 Reps: 10
	Rotational lunge with dumbbell Sets: 3 Reps: 10
	Dumbbell squat bicep curl with single arm Sets: 3 Reps: 10
	Medicine ball single leg lift and chop Sets: 3 Reps: 10
	Diagonal lunge Sets: 3 Reps: 12

Day 3

This daily workout contains 16 exercises, you'll be doing the following exercises:

	Standing chest opener stretch Sets: 3 Reps: 2
	Standing pectoral stretch Sets: 3 Reps: 2
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 12
	Functional lateral lunge Sets: 3 Reps: 10
	Functional front lunge Sets: 3 Reps: 10
	Standing soleus stretch Sets: 3 Reps: 10
	Front to back leg swing Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Supine hamstring stretch (assisted, static, straight leg) Sets: 3 Reps: 10
	Single arm cable fly with rotation Sets: 3 Reps: 10
	Stork bent over rear delt fly with dumbbell and arm bend Sets: 3 Reps: 10
	Alternating cable tricep extension with Freemotion standing Sets: 3 Reps: 10
	Rotational lunge with dumbbell Sets: 3 Reps: 10
	Dumbbell squat bicep curl with single arm Sets: 3 Reps: 10
	Medicine ball single leg lift and chop Sets: 3 Reps: 10
	Diagonal lunge Sets: 3 Reps: 12

Day 5

This daily workout contains 16 exercises, you'll be doing the following exercises:

	Standing chest opener stretch Sets: 3 Reps: 2
	Standing pectoral stretch Sets: 3 Reps: 2
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 12
	Functional lateral lunge Sets: 3 Reps: 10
	Functional front lunge Sets: 3 Reps: 10
	Standing soleus stretch Sets: 3 Reps: 10
	Front to back leg swing Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Supine hamstring stretch (assisted, static, straight leg) Sets: 3 Reps: 10
	Single arm cable fly with rotation Sets: 3 Reps: 10
	Stork bent over rear delt fly with dumbbell and arm bend Sets: 3 Reps: 10
	Alternating cable tricep extension with Freemotion standing Sets: 3 Reps: 10
	Rotational lunge with dumbbell Sets: 3 Reps: 10
	Dumbbell squat bicep curl with single arm Sets: 3 Reps: 10
	Medicine ball single leg lift and chop Sets: 3 Reps: 10
	Diagonal lunge Sets: 3 Reps: 12

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

Squash Workout Routine

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

What will I get?

MJ Johnson

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