Week 1 Day 7 Sunday: Rest, full recovery. Walk lightly if active, prep meals, review week. Lesson reinforcement: Reflect on how reps build position mastery.... Jan 28, 2026 0 95
Week 1 Day 6 Friday: Cardio + Sumo Focus (30 minutes) Reason: Full-body integration for hybrid CB/CDM skills—like van Dijk's command and Kanté's hustle. Warm-up: 5 min marching. Exercise 1: Jumping jacks or high k... Jan 28, 2026 0 105
Week 1 Day 5 Friday: Full-Body Circuit (35 minutes) Reason: Full-body integration for hybrid CB/CDM skills—like van Dijk's command and Kanté's hustle. Warm-up: 5 min jog. Exercise 1: Circuit (do one after another,... Jan 28, 2026 0 97
Week 1 Day 4 Thursday: Rest or Active Recovery Light walk (20 minutes) + Sumo shiko: 2 sets of 10 reps per leg optional. Focus: Recover to maximize gains—use for soccer visualization, imagining Makelele's recoveri... Jan 28, 2026 0 90
Week 1 Day 3 Wednesday: Lower Body + Core (40 minutes) Reason: Lower focus builds Beckenbauer's visionary poise in defense. Warm-up: 5 min jumping jacks. Exercise 1: Banded Sumo squats: 3 sets of 10 reps—targets q... Jan 28, 2026 0 87
Week 1 Day 2 Tuesday: Cardio + Mobility (40 minutes) Reason: Cardio endurance echoes Kanté's destroyer engine, keeping you fresh late in games. Warm-up : 5 min marching in place. Brisk walking or light jog: 15 min... Day2 Week1 Week1 Day 2 Jan 27, 2026 0 100
Week 1 Day 1 Monday: Upper Body + Sumo Shiko (40 minutes) Reason: Upper strength + Sumo = better aerial wins like van Dijk's gladiator headers. Warm-up: 5 min light jog. Banded chest press (push band forward at ch... Day1 Day1 Week1 Week1 Jan 27, 2026 0 98