Mixed badminton + strength · Intermediate

Mixed badminton + strength – Intermediate

Six-corner, clear and net rallies, then a two-round 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. Six-corner footwork — 2 × 30 s · 45 s rest
2. Clear-to-clear consistency rally — 2 × 2 min · 1 min rest
3. Net-shot rally — 2 × 1:30 · 45 s rest

Strength circuit × 2 rounds

1. Split squat — 8 reps each side · 1 min rest
2. Standing band row — 12 reps · 1 min rest
3. Single-leg calf raise — 12 reps each side · 45 s rest
4. Pallof press — 10 reps each side · 30 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