A week you can actually repeat
for Recreational fitness.

Place the hard work

Two or three whole-body sessions, plus enjoyable activity on other days.

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Blend easy walks or cycling with one optional interval day when recovery allows.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Treat new soreness as a reason to adjust volume, not proof you need to push harder.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Goblet squat

Quadriceps with glute support. Sit between the hips and stand through the whole foot.

FULL TECHNIQUE GUIDE ↗

Hip hinge

Gluteus maximus and hamstrings; spinal erectors stabilize. Soften knees, move hips back and keep the weight close to your legs.

FULL TECHNIQUE GUIDE ↗

Incline push-up

Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two or three whole-body sessions, plus enjoyable activity on other days. Blend easy walks or cycling with one optional interval day when recovery allows.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Choose activities you enjoy and use a manageable entry point after time away. Treat new soreness as a reason to adjust volume, not proof you need to push harder.