The 6 Weeks To Better Movement Program
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Step 1 - Download the Pursuit of Squash Ghosting App
Week 1
Monday - Moving To The Sides
Workout
Notes - Rest 30 to 60 seconds between sets
10 slow movements to the left (Volley Left)
10 slow movements to the right (Volley Right)
10 movements to the left (Volley Left)
10 movements to the right (Volley Right)
10 slow movements alternating sides (Volley Right - Volley Left)
10 movements alternating sides (Volley Right - Volley Left)
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 2 and 3!
Week 2
Monday - Side to Front Movement
Workout
Notes - Rest 30 to 60 seconds between sets
60 seconds slowly alternating Volley Right & Front Right
60 seconds slowly alternating Volley Left & Front Left
60 seconds alternating Volley Right & Front Right
60 seconds alternating Volley Left & Front Left
90 seconds repeating the pattern Volley Left, Front Left, Front Right, Volley Right
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 5 and 6!
Week 3
Monday - Ghosting Workout 1
Workout
Ghosting working using the Pursuit of Squash Ghosting App
Number of sets: 4
Number of reps: 10
Rest: 20s
Shot Interval: 8s
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 8 and 9!
Week 4
Monday - Open Movement Technique (Left & Right)
Workout
Notes - Rest 30 to 60 seconds between sets - Everything is to be done open stance
10 Volley Right 50% speed
10 Volley Left 50% speed
10 Volley Right 75% speed
10 Volley Left 75% speed
10 shots alternating sides linking the movement at 50% speed
10 shots alternating sides linking the movement at 75% speed
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 11 and 12!
Week 5
Monday - Open Movement To The Front
Workout
Notes - Rest 30 to 60 seconds between sets - Everything is to be done open stance
2 minutes - Super Slow - Front Right - Open Movement
2 minutes - Super Slow - Front Left - Open Movement
2 minutes - Slow - Alternating Front Corners - Open Movement
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 14 and 15!
Week 6
Monday - Open Movement To The Back
Workout
Notes - Rest 30 to 60 seconds between sets - Everything is to be done open stance
2 minutes - Super Slow - Back Right - Open Movement
2 minutes - Super Slow - Back Left - Open Movement
2 minutes - Slow - Alternating Back Corners - Open Movement
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 17 and 18!
Monday - Moving To The Sides
Workout
Notes - Rest 30 to 60 seconds between sets
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 2 and 3!
Monday - Side to Front Movement
Workout
Notes - Rest 30 to 60 seconds between sets
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 5 and 6!
Monday - Ghosting Workout 1
Workout
Ghosting working using the Pursuit of Squash Ghosting App
Number of sets: 4
Number of reps: 10
Rest: 20s
Shot Interval: 8s
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 8 and 9!
Monday - Open Movement Technique (Left & Right)
Workout
Notes - Rest 30 to 60 seconds between sets - Everything is to be done open stance
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 11 and 12!
Monday - Open Movement To The Front
Workout
Notes - Rest 30 to 60 seconds between sets - Everything is to be done open stance
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 14 and 15!
Monday - Open Movement To The Back
Workout
Notes - Rest 30 to 60 seconds between sets - Everything is to be done open stance
Wednesday - Requires a premium membership!
Friday - Requires a premium membership!
Sign up and become a premium member to access days 17 and 18!