FIRST MONTH

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING STRETCHING 30
30 MINS 30 MINS 30 MINS 30 MINS 30 MINS 30 MINS MINS JOGGING
JOGGING JOGGING JOGGING JOGGING JOGGING JOGGING AND EXERCISE
AND EXERCISE AND EXERCISE AND EXERCISE AND EXERCISE AND EXERCISE AND EXERCISE 150 COUNT 3
150 COUNT 3 150 COUNT 3 150 COUNT 3 150 COUNT 3 150 COUNT 3 150 COUNT 3 SET
SET SET SET SET SET SET
PROPER SPRINT BACK FOOT WORK FOOT WORK FOOT WORK
HADNLING OF COURT TO LONG/SHORT V SHAPE LONG/SHORT
RACKET HALF COURT FRONT WITH
FOREHAND SHUTTELECOC
GRIP K
PROPER SPRINT FOOT WORK FOOT WORK FOOT WORK
HANDLING OF WHOLE HALF COURT CENTER WITH HALF COURT
RACKET COURT TO BACK SHUTTELECOC TO BACK
BACKHAND COURT K COURT
GRIP
FOOT WORK SPRINT - FOOT WORK FOOT WORK V FOOT WORK
V SHAPE CROSS LEGS LEFT SIDE TO SHAPE BACK LEFT SIDE TO
FRONT WITH VERTICAL RIGHT SIDE WITH RIGHT SIDE
SHUTTELECOC JUMP LUNGE VICEVERSA SHUTTELECOC VICEVERSA
K K
FOOT WORK DRILLS ON FOOT WORK FOOT WORK FOOT WORK
CENTER WITH COURT FRONT LEFT LONG/SHORT FRONT LEFT
SHUTTELECOC SWADOWING BACK RIGHT BACK RIGHT
K WITH RACKET VICEVERSA VICEVERSA
FOOT WORK V DRILLS WITH FOOT WORK FOOT WORK FOOT WORK
SHAPE BACK TUBE WHOLE WHOLE WHOLE
WITH COURT COURT COURT
SHUTTELECOC
K
REST 5 MINS REST 5 MNS REST 5 MINS REST 5 MINS REST 5 MINS
REPEAT ALL REPEAT ALL REPEAT ALL REPEAT ALL REPEAT ALL
FOOTWORK FOOTWORK FOOTWORK FOOTWORK FOOTWORK