One-Hour Workout: Strength and Stability

The off-season is the ideal time to spend a little longer in the gym and this session from coach Marilyn Chychota will enable you to build a foundation while also improving your postural strength, stability, and core. This is all key for injury prevention, too. Ideally, you would do this workout for six to 12 weeks, twice a week, leaving 72 hours between each session.

Be sure to warm up before getting started with this workout. This could be 10 minutes of cardio or 10-15 minutes of mobility work, such as foam rolling. The main set involves four sets of 10 reps, unless otherwise stated.

Strength and stability

Warm-up

10 min cardio and/or 10-15 min mobility/foam rolling

Main set

4 sets of 10 reps throughout, unless otherwise stated:

Monster walks with a band (video)
Lunge matrix: forward lunge, lateral lunge, reverse lunge (video)
Single-legged calf raises
4×45 sec planks
Swiss ball pass (back and forth with partner or against a wall if solo)
Seated rows
Lat pull downs
Chest press
Single-legged RDL (romanian deadlift) (video)
Squats

Cool-down

Light stretching or 10 min spin if time allows