Mixed badminton + strength · Advanced

Mixed badminton + strength – Advanced

Random feeding and multi-shuttle, then a loaded strength circuit.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 3 × 20 s · 30 s rest

Court skills

1. Random four-corner feeding — 2 × 15 shuttles · 1 min rest
2. Rear-court multi-shuttle — 2 × 13 shuttles · 1:30 rest
3. Front-court multi-shuttle — 2 × 15 shuttles · 1 min rest

Strength circuit × 2 rounds

1. Goblet squat — 8 reps · 1:30 rest
2. One-arm dumbbell row — 10 reps each side · 1 min rest
3. Loaded single-leg calf raise — 10 reps each side · 1 min rest
4. Suitcase carry — 30 s each side · 45 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app