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
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 12
	Supine hamstring stretch (assisted, static, straight leg) 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
	Standing Pectoral Stretch Sets: 3 Reps: 2
	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
	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
	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
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 12
	Supine hamstring stretch (assisted, static, straight leg) 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
	Standing Pectoral Stretch Sets: 3 Reps: 2
	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
	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
	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
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 12
	Supine hamstring stretch (assisted, static, straight leg) 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
	Standing Pectoral Stretch Sets: 3 Reps: 2
	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
	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
	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...

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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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