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Weekly Workout Cards - 12-Week Program

Daily Mobility (Every Day - 15 minutes total)

Morning (10 min)Evening (5 min)
☐ Cat-cow: 10 reps☐ Spinal twists: 30s each
☐ Hip flexor stretch: 30s each☐ Neck stretch: 30s each
☐ Neck rolls: 10 each☐ Hip flexor stretch: 30s each
☐ Shoulder squeezes: 15☐ Deep breathing: 2 min
☐ Glute bridges: 15

WEEK 1-2: Foundation Building A

DayWorkoutExercisesSets x Reps
MONUpper BodyPush-ups, Inverted rows, Overhead press3x8-12
Lat pulldowns, Plank, Dead bugs3x8-12, 3x30-60s, 3x10
TUEPool/YogaEasy swim 5min, Water jog 10min, Easy swim 5min25 min total
WEDLower BodySquats, Glute bridges, Lunges3x10-15, 3x15-20, 3x8
Calf raises, Wall sits, Clamshells3x15-20, 3x20-45s, 3x15
THUSoccer DayPre-game warmup + Post-game recovery15min + 20min
FRIRecoveryPool or Yoga choice30 min
SATSoccer DayPre-game warmup + Post-game recovery15min + 20min
SUNRestLight yoga optional-

Week Goals: ☐ 90% workout completion ☐ Daily mobility ☐ Track energy levels

WEEK 3-4: Foundation Building B

DayWorkoutExercisesSets x Reps
MONUpper BodyPush-ups, Inverted rows, Overhead press3x10-15
Lat pulldowns, Plank, Dead bugs3x10-15, 3x45-75s, 3x12
TUEPool/YogaEasy swim 5min, Water jog 15min, Easy swim 5min25 min total
WEDLower BodySquats, Glute bridges, Lunges3x12-18, 3x18-25, 3x10
Calf raises, Wall sits, Clamshells3x18-25, 3x30-60s, 3x18
THUSoccer DayPre-game warmup + Post-game recovery15min + 20min
FRIRecoveryPool or Yoga choice30 min
SATSoccer DayPre-game warmup + Post-game recovery15min + 20min
SUNRestLight yoga optional-

Week Goals: ☐ Increase all reps by 25% ☐ Hold plank 60s+ ☐ Hip flexibility improved

WEEK 5-6: Strength Building A

DayWorkoutExercisesSets x Reps
MONUpper PowerDecline push-ups, Single-arm rows, Overhead press3x10-15, 3x8-12, 3x6-10
Pull-ups/assisted, Dips, Plank variations3x5-8, 3x6-10, 3x45-90s
TUEPool EnhancedInterval swim: 4x25m (30s rest), Water jog intervals30 min total
WEDLower PowerGoblet squats, Single-leg bridges, Bulgarian splits3x10-15, 3x10, 3x8
Single-leg calf raises, Wall sits, Lateral lunges3x12, 3x45-90s, 3x10
THUSoccer DayPre-game warmup + Post-game recovery15min + 20min
FRIUpper BodyPush-ups, Inverted rows, Overhead press, Plank3x10-15, 3x8-12, 3x8-12, 3x60-90s
SATSoccer + CalisthenicsBurpees, Mountain climbers, Jump squats, Pike push-ups3x5-8, 3x20, 3x8-12, 3x5-8
SUNRestLight yoga optional-

Week Goals: ☐ Master assisted pull-ups ☐ 60s wall sit ☐ Pool intervals without rest

WEEK 7-8: Strength Building B

DayWorkoutExercisesSets x Reps
MONUpper PowerDecline push-ups, Single-arm rows, Overhead press3x12-18, 3x10-15, 3x8-12
Pull-ups/assisted, Dips, Plank variations3x6-10, 3x8-12, 3x60-120s
TUEPool EnhancedInterval swim: 6x25m (30s rest), Water jog intervals35 min total
WEDLower PowerGoblet squats, Single-leg bridges, Bulgarian splits3x12-18, 3x12, 3x10
Single-leg calf raises, Wall sits, Lateral lunges3x15, 3x60-120s, 3x12
THUSoccer DayPre-game warmup + Post-game recovery15min + 20min
FRIUpper BodyPush-ups, Inverted rows, Overhead press, Plank3x12-18, 3x10-15, 3x10-15, 3x90-120s
SATSoccer + CalisthenicsBurpees, Mountain climbers, Jump squats, Pike push-ups3x6-10, 3x25, 3x10-15, 3x6-10
SUNRestLight yoga optional-

Week Goals: ☐ Unassisted pull-ups ☐ 90s wall sit ☐ Consistent energy levels

WEEK 9-10: Performance Optimization A

DayWorkoutExercisesSets x Reps
MONUpper PowerExplosive push-ups, Pull-ups/weighted, Overhead press4x6-8, 4x5-8, 4x5-8
Dips, Farmer's walks, Turkish get-ups4x8-12, 3x40m, 3x5
TUESoccer PowerBox jumps, Lateral hops, Agility ladder, Sprints3x8, 3x10, 3 rounds, 6x30s
WEDLower PowerJump squats, Single-leg deadlifts, Lateral bounds4x8-10, 4x8, 4x10
Explosive step-ups, Single-leg squats4x8, 4x5
THUSoccer DayPre-game warmup + Post-game recovery15min + 20min
FRIUpper PowerExplosive push-ups, Pull-ups/weighted, Overhead press4x6-8, 4x5-8, 4x5-8
Dips, Farmer's walks, Turkish get-ups4x8-12, 3x40m, 3x5
SATSoccer + PoolSprint intervals: 8x25m (45s rest), Treading water3x2min
SUNRestLight yoga optional-

Week Goals: ☐ Explosive movements ☐ Weighted pull-ups ☐ Improved soccer endurance

WEEK 11-12: Performance Optimization B

DayWorkoutExercisesSets x Reps
MONUpper PowerExplosive push-ups, Pull-ups/weighted, Overhead press4x8-10, 4x6-10, 4x6-10
Dips, Farmer's walks, Turkish get-ups4x10-15, 3x50m, 3x6
TUESoccer PowerBox jumps, Lateral hops, Agility ladder, Sprints3x10, 3x12, 4 rounds, 8x30s
WEDLower PowerJump squats, Single-leg deadlifts, Lateral bounds4x10-12, 4x10, 4x12
Explosive step-ups, Single-leg squats4x10, 4x6
THUSoccer DayPre-game warmup + Post-game recovery15min + 20min
FRIUpper PowerExplosive push-ups, Pull-ups/weighted, Overhead press4x8-10, 4x6-10, 4x6-10
Dips, Farmer's walks, Turkish get-ups4x10-15, 3x50m, 3x6
SATSoccer + PoolSprint intervals: 10x25m (45s rest), Treading water3x3min
SUNRestLight yoga optional-

Week Goals: ☐ Peak performance ☐ Master all movements ☐ Sustainable routine

Soccer Day Routine (Thursday & Saturday)

Pre-Soccer Warmup (15 min)

ExerciseDuration☐
Dynamic leg swings10 each direction☐
High knees30 seconds☐
Butt kicks30 seconds☐
Lateral shuffles30s each direction☐
Light jogging5 minutes☐
Dynamic stretching5 minutes☐

Post-Soccer Recovery (20 min)

ExerciseDuration☐
Cool-down walk5 minutes☐
Hamstring stretch45s each leg☐
Quad stretch45s each leg☐
Calf stretch45s each leg☐
Hip flexor stretch45s each leg☐
IT band stretch45s each leg☐

Weekly Assessment Card

Week _____ (Fill in week number)

Date: ___________

Strength Benchmarks:

  • Push-ups max: _____ (target: +2 each week)
  • Plank hold max: _____ (target: +15s each week)
  • Wall sit max: _____ (target: +15s each week)

Energy/Recovery (1-10 scale):

  • Average morning energy: _____
  • Post-workout recovery: _____
  • Sleep quality: _____

Problem Areas (Y/N):

  • Hip tightness improved: _____
  • Neck/shoulder pain: _____
  • Knee pain on stairs: _____
  • Post-soccer fatigue: _____

Weekly Stats:

  • Workouts completed: _____ / 6
  • Daily mobility days: _____ / 7
  • Weight: _____
  • Notes: _________________________

Quick Reference - Exercise Modifications

Make It Easier

ExerciseEasier Version
Push-upsWall or knee push-ups
Pull-upsAssisted or negatives only
SquatsBox squats or wall support
PlanksKnee plank or shorter holds
DipsBench dips or assisted

Make It Harder

ExerciseHarder Version
Push-upsDecline, clap, or single-arm
SquatsJump squats or single-leg
PlanksAdd leg lifts or arm reach
RowsSingle-arm or add weight
Calf raisesSingle-leg or add weight

Emergency Red Flags 🚨

STOP exercising and consult doctor if you experience:

  • ☐ Chest pain during exercise
  • ☐ Severe joint pain
  • ☐ Dizziness or lightheadedness
  • ☐ Extreme fatigue lasting >48 hours
  • ☐ Sleep disruption for multiple nights

Program Started: ___________ Starting Weight: ___________ Target Weight: ___________

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    Weekly Workout Cards - Compact Table Format | Claude