Cincinnati Country ClubSquash · Fitness & Wellness
Cincinnati Country Club · Squash

Old Woody Conditioning Guide

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Week 1 / Learn

Session A

Monday · Leg strength & control

3 sets × 1290 seconds rest between setsSuggested starting point. Adjust sets, reps and weight to your ability.
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01

Goblet squat with a pause

Brace. Sit between hips; heels down. Pause 2 seconds at the bottom.

12 reps per set · Rest 90 sec

Log your sets

Suggested: 3 sets × 12. Enter weight, adjust reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

02

Single-arm row

Brace one hand on a bench. Pull to ribs; keep hips and shoulders square.

12 reps per side per set · Rest 90 sec

Log your sets

Suggested: 3 sets × 12. Enter weight, adjust reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

03

Lateral lunge / side lunge

Step wide. Sit hips back over bent leg; other leg stays straight.

12 reps per side per set · Rest 90 sec

Log your sets

Suggested: 3 sets × 12. Enter weight, adjust reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

04

Side-plank hip lifts

Elbow under shoulder. Lower hips slightly, then lift into a straight body line.

12 hip lifts per side per set · Rest 90 sec

Log your sets

Suggested: 3 sets × 12. Enter weight, adjust reps, then mark Done.

3 sets
SetWeight (lb)Hip liftsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

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