Full (Free) Workout Plan For Pickleball

Day 1: Full Body Strength & Power Bulgarian Split Squats: 3 sets of 6-10 reps each side - Lower body strength Incline Dumbbell Bench: 3 sets of 6-10 reps - Upper body strength Pull-ups or Assisted Pull-ups: 3 sets of AMRAP (As Many Reps As Possible) - Upper body strength Med Ball Throws: 3 sets of 6-10 reps - Power and core engagement Single Leg RDL: 3 sets of 6-8 reps - Hamstring and balance Single Leg Calf Raises: 3 sets of 6-10 reps each leg - Calf strength Day 2: Full Body Agility & Mobility Walking Lunges: 3 sets of 6-10 reps each side - Mobility and quad strength Lateral Hops: 3 sets of 8-10 reps - Agility and leg power Low Row (Machine or Dumbbell): 3 sets of 6-10 reps - Upper body strength and posture Tibialis Raises: 3 sets of 20 reps - Shin strength and balance Turkish Sit-up: 3 sets of 6-10 reps - Core stability Heavy Dumbbell Lateral Raises: 3 sets of 6-10 reps - Shoulder strength and mobility Day 3: Full Body Stability & Core Bulgarian Split Squats: 3 sets of 6-10 reps each side - Lower body strength Single Leg Extensions (Machine): 3 sets of 6-10 reps each leg - Quad strength and stability Hamstring Curls (Machine): 3 sets of 6-10 reps - Hamstring strength