Workout schedule

Optional recovery

• Full body stretch 15 min
• Foam rolling — legs & back 10 min

light recovery

Morning gym — swim laps

• Warm-up: easy freestyle 4 lengths
• Main: freestyle laps 10–12 lengths, rest 30s each
• Cool-down: backstroke 2 lengths

Evening core (home) — 2 rounds

• Crunches 2 × 12, slow & controlled
• Lying knee raises 2 × 10
• Plank hold 2 × 20 sec
• Dead bug 2 × 6 each side

Swimming engages your core on every stroke — it pairs naturally with a brief evening ab session.

Morning gym — machines (upper)

• Cable lat pulldown 3 × 12
• Seated cable row 3 × 12
• Chest press machine 3 × 12
• Leg press (light) 2 × 15

Core finisher — 2 rounds

• Bicycle crunches 2 × 10 each side
• Hollow body hold 2 × 15 sec
• Side plank (from knees) 2 × 15 sec each side

Morning gym — basketball

• Shooting / pickup 1 hour

Evening core (home) — 2 rounds

• V-ups (or tuck crunches) 2 × 10
• Lying leg raises 2 × 10
• Russian twists 2 × 10

Keep evening core brief since you already moved hard in the morning.

Hockey

• Game Full effort — high intensity

Optional morning activation

• Plank hold 2 × 20 sec
• Glute bridge 1 × 15

Core circuit — 3 rounds

• Crunches 3 × 15
• Lying leg raises 3 × 10
• Plank hold 3 × 25 sec (+5 sec each week)
• Russian twists 3 × 10
• Dead bug 2 × 8 each side

Home dumbbells — 2 sets

• DB goblet squat 2 × 12 — light
• DB shoulder press 2 × 10
• DB bent-over row 2 × 10 each side

Biggest core volume day of the week. Track your plank time — adding 5 seconds per week is real, measurable progress.

Hike — 3.2 mile route (~1 hr)

• Outdoor trail hike 60–70 min, moderate pace
• Alt: 15% incline treadmill 30–40 min if weather is bad

Post-hike (10 min)

• Hip flexor stretch 60 sec each side
• Hamstring stretch 60 sec each side

Sunday hiking builds the aerobic base — consistency compounds.